Workout

Warm-up (600)
300 Swim
100 kick, 100 drill

Set (600)
6 x 50  kick rest 10 sec. 
...Dolphin on back  

Set (2700)
2 rounds
4 x 300 Free on 4:45
...1,3 hold steady pace
...2,4 neg split
3 x 50 on 1:15
...descend to FAST 
... 1-choice, 2-free   

Cool-down (500)
5 x 100 on 1:45
...moderat to EZ