Workout

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

Set (400)
8 x 50 kick (fly/free)
…on 1:00
…no board

Set (2400)
200 free on 3:00
…neg split 
8 x 50 free 5cb on :45 
300 free on 4:30 
6 x 50 free 5cb on :45 
400 free on 6:00
…neg split 
4 x 50 free 5cb on :45 
500 free on 7:30 
2 x 50 free 5cb on :45 

Cool-down (200)
200 EZ choice