Workout

Warm-up (500) 
300 (50 catch –up/50 free)
200 kick

Set (500)
10 x 50’s swim on :50
...build to 80% effort

Set (2000):
2 rounds
4 x 100 free on 1:30
...build to 80%
1 x 300 on 4:00
...descend 1-3 by rounds  
2 x 100 on 1:20
100 free on 2:00
...long and smooth  
 
Set (300)
12 x 25's on :20/:40
...odd FAST/even EZ

Cool-down (200)
200 easy