Workout

Warm-up (500)
10 minute 
300,200,100
Swim,drill,kick

Set (400)
8 x 50  kick on 1:15
…no fins

Set (2000)
2 rounds
2 x 400 Free on 6:00
...1-hold steady pace
...2-neg split
4 x 50 on 1:00
...descend to FAST 
...round 1-choice
...round 2-free

Cool-down (100)
...moderate to EZ