Workout

Warm-up (600)
400 free
200 pull 
...breathe every 3, 5, 7, 5 by 50 

Set (600)
600 straight swim
...pace DPS 

Set (2400)
2 x 300 free
...:10 sec between each
3 x 200 free
...:08 sec between each
6 x 100 free
...:05 sec between each
12 X 50s on on :45
...solid and steady  

Cool-down (200)
200 EZ