Workout

Warm-up (500)
400 free
100 IM 

Set (500)
2 rounds
2 x 100 kick on 2:00
50 drill on :50

Set (2000)
400 swim on 6:00
2 x 200's on 2:45
4 x 100's on 1:30
2 x 200's on 2:30
400 swim on 6:00

Set (300)
2 x 150's on 3:00
...50 free/50 kick/50 free

Cool-down (200)
200 EZ