Workout

Warm up (600)
2 rounds
100 swim/100 drill/100 kick

Set (300)
300 pull
...negative split

Set (1800)
2 rounds
100 IM on 1:45
3 x 50 kick on 1:00 (#3 FAST)
150 build on 2:30
3 x 100 free on 1:30
...descend 1-3 to FAST
200 easy on 4:00

Set (400)
8 x 50 on 1:00
...1ez/1 FAST

Cool-down (100)
100 EZ