Workout

Warm Up (600)
12 x 50's on :50 

Set (600)
2 x 50 kick on 1:00
200 on 3:15
…50 choice/100 fr /50 choice  
2 x 50 kick on 1:00
100 on 1:30
…50 catch-up/50 free 
2 x 50 kick on 1:00
 
Set (1800)
3 rounds
1 x 100 IM on 1:45
2 x 50 free on 1:00
3 x 100 choice on 2:00
…descend 1-3 to RACE
2 x 50 ez on 1:00
 
Cool-down (200)
200 moderate to EZ choice
…choice of equipment