Workout

Warm-up (600)
600 swim
...Every 3rd 50 Backstroke  

Set (500)
10 x 50  kick on 1:00
...Dolphin on back  

Set (1800)
2 rounds
2 x 400 Free on  5:40
...1-hold steady pace
...2-neg split
6 x 50 on 1:00
...descend 1-3 to FAST 
...rnd 1-choice, rnd 2-free   

Cool-down (600)
6 x 100 on 1:30
...moderat to EZ