Workout

Warm-up (600)
400 catch-up
200 pull
...3,5,7,5 cb by 50's

Set (600) 
Pull 2 x 300 r:20 (3cb) 
100 EZ 

Set (1800)
4 rounds 
4 x 50's on 1:00 (80-85%)  
100 Moderate 
4 x 25 on :40 (85-90%)  
50 EZ 

Set (300)
3 x 100 choice on 2:00 
 
Cool-down (200)
100 Moderate 
100 EZ