Workout

Warm-up (600)
400 free
200 kick

Set (500)
10 x 50's on :50
…25 DPS/25 build
 
Set (1800)
4 x 150 on 2:20
...100 FAST + 50 recovery  
4 x 125 on 1:50
75 FAST! + 50 recovery    
4 x 100 on 1:40
... 50 FAST! + 50 recovery    
4 x 75 on 1:15 
...25 FAST! + 50 recovery 

Set (200)  
4 x 50 on :40/1:00
...fast/ easy 

Cool-down (200)
200 EZ choice