Workout

Warm-up (500)
300 Swim
200 pull (3,5,7,5 cb by 50's)

Set (400)
8 x 50 kick (fly/free)
…no board

Set (2300)
200 free on 2:45
…neg split 
8 x 50 free 5cb on :45 
300 free on 4:15 
6 x 50 free 5cb on :45 
400 free on 5:45
…neg split 
4 x 50 free 5cb on:45 
500 free on 7:30 

Set (100)
4 x 25 free on :45
...SPRINT

Cool-down (200)
200 EZ choice