Workout

Warm up (500)
300 swim
200 kick

Set (600)
4 x 150 on 2:45
...25 Fly, 50 Back 
…25 Breast, 50 Free 

Set (1600)
400 free pace on 6:00
100 kick on 2:15
3 x 200 build on 3:00
100 kick on 2:15
400 free  on 6:00
…neg split

Set (400)
2 rounds
25 easy/25 fast 
25 fast/25 easy
50 easy
50 FAST

Cool-down (100)
100 EZ choice