Workout

Warm-up (500)
300 Swim
200 pull (3,5,7,5)

Set (600)
4 x 150 on 2:15   
...d1-4

Set (2200)
2 rounds
200 free on 3:00
…broken at 100 rest 10 sec.
…neg. split
100 kick on 2:00
200 free FAST on 3:00
…broken at 50’s rest 5
500 on 7:30
...75 free/25 stroke
100 Kick on 2:30

Cool-down (200)
200 EZ