Workout

Warm-up (600)
400 Swim
200 pull ( 3,5,7,5 cb by 50's)

Set (600)
4 rounds
100 free/25 stroke on 2:15
50 kick on 1:05

Set (1900):
400 swim on 5:45
6 x 100 hold steady
...3 on 1:25, 3 on 1:20
300 recov 4:30
4 x 150 free (d1-4)
2 on 2:00, 1 on 2:20, 1 on 1:50

Set (300)
300 pull - 5cb

Cool-down (200)
200 EZ