Workout

Warm-up (500)
300 swim, 100 drill
100 IM
 
Set (600)
6 x 100 kick on 2:00
…25 back/25 free  
 
Set (2100)
500 Free on 7:00
6 x 50 on :50
...ez/fast
  
2 x 250 Free on 7:00
4 x 50 on :45
...descend 1-4

5 x 100 Free on 7:00
2 x 50 on :40
...ALL FAST

Cool-down (300)
100 kick
200 swim