Workout

Warm-up (600)
500 free
100 kick 

Pull (400)
400 - no paddles
…1,3-3cb
…2,4-5cb 

Set (1600)
16 x 100 free 
1-4 stroke on 2:00
5-8 free on 1:45
…descend 1-4
9-12 free on 2:00
…50 EZ/50 FAST
13-16 choice on 2:00
...1st and last 15m BLAST

Cool-down (200)
200 kick 
200 finger drag drill