Workout

Warm-up (800)
4 x 200
swim/kick/pull/swim

Set (2100)
500 Free on 7:00
6 x 50 on :45
...ez/fast
  
500 Free on 7:00
4 x 50 on :50
...descend 1-3

500 Free on 7:00
2 x 50 on 1:00
...FAST

Cool-down (400)
200 kick
200 swim