Workout

Warm-up (500)
300 swim
100 drill
100 IM

Set (600)
6 x 100 kick  on 2:00
…odd back kick
…even free kick

Set (2000)
500 Free on 7:00
6 x 50 on :45
...ez/fast
  
400 Free on 6:00
4 x 50 on :50
...descend 1-3

300 Free on 5:00
4 x 50 on 1:00
...ALL FAST

Cool-down (400)
200 swim