Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (800)
4 x 200 on 3:10
…descend 1-2

Set (400)
Pull 400 free 
…4th and 8th 50 5 cb 

Set (900)
3 rounds
6 x 50 choice  
...1,3,6 - FAST on :45 
...2,4 and 5 EZ  on 1:15

EZ 100 

Cool-down (400)
400 EZ swim/kick choice