Workout

Warm Up (600)
300 swim, 200 kick, 100 drill

Set (600)
4 x 150 ..2 on 2:15, 2 on 2:00  
...50 free/50 kick/50 free

Set (2000)
2 rounds
500 on 7:30
…75 free/25 back
2 x 100 free on 1:30
…descend 1-2
100 kick on 2:00
2 x 100 free on 1:15
…descend 1-2
…rest 1 min.
 
Cool-down (200)
EZ 200 choice