Workout

Warm up (500)
5 x 100 ...rest 10-15 sec.
…odds- 50 free/50 kick
…evens- 50 back/50 free

Set (400)
8 x 50 build on :55

Set (1800)
2 x 300 on 5:00
…100 swim/100 kick/100 swim
100 easy on 2:15
2 x 300 on 5:00
…100 swim/50 kick
100 easy on 2:30
300 swim on 5:00
...last 100 kick - all out!
100 easy 

Cool-down
100 swim
… moderate to EZ