Workout

Warm-up (600)
400 CATCH-UP Free
200 kick

Set (400)
6 x 50's on :55
...25 EZ/25 FAST

Set (3200)
2 rounds
... BUILD and DESCEND
2 x 300's on 4:30
2 x 200's on 3:00
2 x 150's on 2:15
2 x 100's on 1:30 
4 x 75's on 1:15 choice

Set (800)  
4 x 200's on 3:30
...100 Kick, 100 Swim 

Cool-down (200)
200 EZ