Workout

Warm up (600)
400 choice
200 drill

Set (600)
4 x 150 on 2:15
...50 kick/100 swim  

Set(1600)
200 build free on 3:00
4 x 50 Fly on 1:00
200 build free on 3:15
4 x 50 back on 1:15
200 build free on 3:30
4 x 50 breast on 1:30
200 build free on 4:00
Kick 8 x 25 FAST on :30

Set (400)
2 x 200 IM on 4:00
…descend 1-2

Cool-down (200)
200 EZ