Workout

 Warm Up (600):
400 free
200 pull (buoy only)
…3,5,7,5 cb by 50’s

Set (400)
Swim 6 x 50 on :55
...odds kick/free
...evens build

Set (400)
8 x 50 on 1:00
...descend 1-4
…stroke count and time

Set (1800):
6 rounds
200 free solid pace on 3:00
2 x 50 easy  
…on 5:00
…rest 5 sec. after 200, 10 sec. after 50's

Cool-down (200)
...Swim/kick 
...200 moderate to EZ