Workout

Warm-up (600)
400 free
200 pull 
...breathe every 3, 5, 7, 5 by 50 

Set (400)
400 straight swim
…max DPS 
…neg split

Set (2400)
2 x 300 free
...:15 sec between each
3 x 150 free
...:10 sec between each
6 x 100 free
...:05 sec between each
12 x 50s on on :45
...solid and steady  

Cool-down (200)
200 EZ