Workout

Warm-up  (700)
400 free
200 kick
100 drill
 
Set (400)
400 pull 3cb

Set (2000)  
400 moderate on 6:30  
2 x 200 free on 3:15 (80%) 
rest :30 

300 moderate free on 5:00 (or 250) 
2 x 150 free on 2:45 (85%)
rest :30 

200 moderate free on 3:30 (or 150) 
2 x 100 free on 2:00 (90%)
rest :30 

100 moderate free on 2:00 
2 x 50 free on 1:00 (max)

Cool-down 
100 EZ choice