Workout

Warm-up (800)
400 catch-up
400 pull
...3,5,7,5 cb by 50's

Set (600)
12 x 50s on :55
Odds: 6 sprint strokes, EZ rest of way
Evens: build to 90%

Set (1800)
3 rounds
2 x 150 on 2:30 
…50 free/50 stroke/50 free
100 moderate on 1:30
4 x 50 on 1:00
    R1: 25 stroke/25 free
    R2: 25 free/25 stroke
    R3: 50 stroke
 
Cool-down (200)
200 EZ