Workout

Warm Up (600)
200 swim/200 kick/4 x 50

Set (500)
10 x 50 dolphin kick on 1:10

Set (1800)
12 x 150 free
...50 free/50 stroke (drill)/50 free 
...4 on 2:40, 4 on 2:35, 4 on 2:30
…1 min break between

Set (500)
500 pull
…bilateral breathing
…work on breathing earlier 
in your arm cycles
…keep steady tempo on arm 
cycles

Cool-down (200)