Workout

Warm Up (600)
12 x 50's on :50

Set (600)
2 x 50 kick on 1:00
200 on 3:30
…50 choice/100 free/50 choice  
2 x 50 kick on 1:00
100 on 2:00
…50 catch-up/50 free 
2 x 50 kick on 1:00

Set (1800)
3 rounds
1 x 100 swim on 1:30
2 x 50 free on :45
3 x 100 choice on 1:45
…descend 1-3 to RACE
2 x 50 ez on 1:00

Cool-down (400)
2 x 200 
...moderate to EZ choice
…choice of equipment