Workout

Warm-up (500)
500 swim or
10 x 50

Set (600)
2 x 150 
...100 kick/50 swim
2 x 100 IM
2 x 50 build
…resting 10-15 sec. 
…descending 1-2

Set (1800)
300 free on 4:00
3 x 100 on 1:30 
...1 hard/2 easy
300 free on 4:15  
3 x 100 on 1:30 
...2 hard/1 easy
300 free on 4:30
3 x 100 on 1:30 
all hard

Set (400)
8 x 50 kick 
…on 1:00 

Cool - down (200)
200 easy