Workout

Warm Up (600)
300 swim 
200 kick
100 drill

Set (600)
250 free/50 kick on 4:30
150 free/50 kick on 3:00
50 free/50 kick on 1:30

Set (2100)
400 swim on 6:00  
2 x 150 free on 2:15
400 swim on 5:40
3 x 100 free on 1:30
400 swim on 5:20
6 x 50 free on :45

Cool-down (200)
200 EZ