Workout

Warm-up (600)
12 x 50 free on :55

Set (600)
3 x 200 free
...build on 3:10

Set (1200)
3 x 400 Broken on 6:30
 300/100
 200/200
 100/300
...rest 10 sec

Set (600)
2 rounds
3 x 100 on 1:35
...descend 1-3

Cool-down (200)
200 EZ choice