Workout

Warm-up (500)
400 free/100 kick

Set (400)
200 on 3:00
2 x 100 on 1:30
...75 sswim/25 kick
 
Set (2400)
4 rounds
300/200/100
...build and descend by rounds
Rounds 1,2 
4:30/2:50/1:20
Rounds 3,4 
4:30/2:40/1:15

Cool-down (200)
200 EZ