Workout

Warm-up (600)
15 mins--
400 Free
200 kick 

Set (600)
300 free on 4:45
200 IM on 3:30
100 kick

Set (2100)
3 rounds
...build and descend  by rds
200 on 3:15
150 on 2:30
100 on 1:45
50 Sprint on 1:30

(600)
Pull 3 x 200 Free 
...on 3:00

Cool-down (200)
200 Easy