Workout

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

Set (400)
8 x 50  kick on 1:05 
...Dolphin on back  

Set (1800)
2 rounds
2 x 300 Free on 4:45
...1-hold steady pace
...2-neg split
6 x 50 on 1:10
...descend to FAST 
...rnd 1-choice, rnd 2-free   

Cool-down (400)
4 x 100 on 1:45
...moderate to EZ