Workout

Warm-up (200)
200 swim

Set (800)
8 X 100 on 1:40
...descend 1-4,5-8

Set (800)
300 free long on 5:00
200 kick all out, for time
3 x 100s free on 1:45/1:30…
... 1 ez, 1 fast, 1ez

Set (1000)
300 free on 4:45
2 x 200s free on 3:15
3 x 100s free on 1:30

Set (200)
4 x 50s on 1:15  
...2 less strokes per 50   
…1 ez, 1 fast
 
Cool-down (200)
200 EZ choice