Workout

Warm-up (600)
400 CATCH-UP Free
200 kick

Set (400)
6 x 50's on :55
...25 EZ/25 FAST

Set (1800)  BUILD and DESCEND
2 rounds
2 x 200's on 2:45
2 x 150's on 2:00
2 x 100's on 1:30 
 
Set (400)  
2 x 200's on 3:30
...100 Kick, 100 Swim 

Cool-down (200)
200 EZ