Workout

Warm Up (600):
4 x 150  
...100 free/50 kick

Set (400)
Swim 8 x 50 on 1:00
...odds kick/free
...evens build

Set (400)
8 x 50 on 1:00
...descend stroke count and time

Main Set (1800):
6 rounds
200 free FAST on 3:00
2 x 50 easy on 1:00

Cool-down (200)
Swim 200 moderate to EZ