Workout

Warm-up: (600)
200 swim/100 kick
Repeat

Set (600)
6 x 100 on 1:30
…50 free/25 stroke/25 kick
 
Set (1800)
12 x 50 build on :45
4 x 150 on 2:15
4 x 100 on 1:30
...descend 1-2
4 x 50 FAST on 1:00
...1,3 swim. 2,4 kick

Set (300)
300 pull
…5cb

Cool-down (200)
200 EZ