Workout

Warm up (600)
4 rounds
100 Free/50 Stroke

Set (600)
2 rounds
1x50 on 1:00
...25 Fly/25 Free       
1x100 on 2:00
...50 Back/50 Free     
1x150 on 3:00
...75 Breast/75 Free   

Set (800)
Kick 4 x 50  on 1:15
Kick 4 x 100 on 2:00
...n/board-work underwaters
Kick 1 x 200 FAST

Set (1500)
Pull 400 on 6:00
Pull 300 on 4:30
Pull 200 on 3:00
Pull 100 on 1:30
...all negative split

Set (800)
1x50 EZ on 1:30
3x50 stroke on 1:20
Repeat 3 X
...1:10/1:00/:50
...descend 1-3

Cool-down (200)
EZ 200 choice