Workout

Warm-up (600)
300 swim
200 kick
100 drill
 
Set (400)
Swim 8 x 50 build on :45

Set (2400)
3 rounds
200 free  
...3:00/2:50/2:40
4 x 100 IM on 1:40
...d1-4
4 x 50 stroke on :50
...IM order  
 
Kick Set (400)
50 Fast/50 EZ on 2:20
75 Fast/25 EZ on 2:10
100 Fast on 2:00

Cool-down
200 easy