Workout

Warm-up (600) 
400 (50 catch–up/50 free)
200 kick

Set (400)
8 x 50’s swim on :45
...build to 80% effort

Set (2400):
3 rounds
4 x 100 free on 1:30
...build to 80%
1 x 300 on 4:15
...descend 1-3 by rounds  
100 free on 2:00
...long and smooth  
 
Cool-down (200)
200 easy