Workout

Warm up (500)
400 swim
100 kick

Set (600)
Pull 4 x 150  
...2 on 2:10, 2 on 2:00, 2 on 1:50

Set (1800)
2 rounds
4 x 50 Stroke :50
3 x 100 Stroke 1:30
2 x 200 Free 2:30
100 kick

Set (200)
8 X 25 choice :30

Cool-down (200)
200 moderate to EZ