Workout

Warm-up (700)
400 Free
200 Kick
100 IM

Set (600)
12 x 50’s swim on 1:00
...build to 80% effort

Set (2400):
3 rounds
4 x 100 free on 1:40
200/300/400 IM 
..timed by rounds  
100 EZ free on 3:00  
 
Cool-down (400)
200 moderate
200 easy