Workout

Warm-up (600)
600 swim
...Every 3rd 50 Backstroke  

Set (300)
6 x 50  kick 
...Dolphin on back  

Set (1800)
2 rounds
2 x 300 Free on 4:30
...1-hold steady pace
...2-neg split
6 x 50 on 1:15
...descend to FAST 
...rnd 1-choice, rnd 2-free   

Cool-down (500)
5 x 100 on 1:45
...moderat to EZ