Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (400)
8 x 50's build on 1:00

Set (1800)
4 x 150 free 
...descend 1-4 on 2:30 
600 free on 9:00
4 x 150 free on 2:15

Set (200)
4 x 50 kick on 1:10  
...25 hard, 25 EZ 

Cool-down (200)
200 EZ