Workout

Warm-up (400)
400 swim
100 kick

Set (600)
6 X 100 on 1:40/1:30/1:20
...descend groups of 2

Set (800)
300 free long on 4:30
200 kick all out, for time
3 x 100s free on 1:45/1:30…
... 1 ez, 1 fast, 1ez

Set (1000)
300 free on 5:00
2 x 200s free on 3:15
3 x 100s free on 1:30
…d1-3

Set (200)
4 x 50s on 1:15  
...2 less strokes per 50   
…1 ez, 1 fast

Cool-down (200)
200 EZ choice