Workout

Warm-up (200)
200 catch-up

Set (600)
2 x 300 pull  (rest 20 sec.)
...3,5,7 cb by 50's

Set (600)
12 x 50's on 1:00
Odds: 6 sprint strokes, then EZ  
Evens: build to 80%

Set (1800)
3 rounds
2 x 150 on 2:45 
…50 free/50 stroke/50 free
100 moderate on 2:00
4 x 50 on 1:15
    R1: 25 stroke/25 free
    R2: 25 free/25 stroke
    R3: 50 stroke
 
Cool-down (200)
200 EZ