Workout

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

Set (900)
3 x 150 on 2:30
...50 Stroke, 100 Free
3 x 150 Free on 2:15
…descend 1-3

Set (1600)
4 x 200 on  3:30
... 50 Sprint kick free, 150 Free 
4 x 200  on 3:00
...150 Free, 50 Sprint kick free

Cool-down (200)
Swim 200 EZ