Workout

Warm-up (500)
2 x 200 swim
2 x 50 kick

Set (400)
8 x 50's free on 1:00
...4 cb

Set (1800)
12 x 150 free
...50 free/50 stroke/50 free 
...4 on 2:40, 4 on 2:30, 4 on 2: 20

Set  (400)
Pull 2 x 400 free
...3 cb

Set (500)
10 x 50 kick on 1:10
...descend 1-3

Set (400)
4 x 50 Sprints
...on 1:15

Cool-down (200)