Workout

Warm-up (600)
300 drill; 200 swim; 100 kick

Set (600)
4 rounds
100 free/25 stroke on 2:15
100 kick  
…no fins

Set (1900):
400 swim on 5:45
6 x 100 hold steady
...3 on 1:25, 3 on 1:20
300 recov 4:30
4 x 150 free (d1-4)
2 on 2:00, 1 on 2:20, 1 on 1:50

Set (300)
300 pull - 5cb

Cool-down (200)
200 EZ