Workout

Warm-up (400)
2 x 200 swim
2 x 50 kick

Set (400)
8 x 50's free on: 50
...4 cb

Set (1800)
12 x 150 free
...50 free/50 stroke/50 free 
...4 on 2:10, 4 on 2:05, 4 on 2:00 

Set  (400)
Pull 400 free
...3 cb

Set (300)
6 x 50 kick on 1:00
...descend 1-3

Cool-down (200)
200 EZ