Workout

Warm-up (300) 6 mins
300 swim 
 
Set (500)
10 x 50 build on :50

Set (1500)
2 rounds
100 IM on 2:00
2 x 75 on 2:00 
...stroke/free/stroke by 25  
4 x 50  on 1:30
...stroke/ez free by 25
8 x 25 FAST on :45
100 ez on 2:00

Set (400)
2 x 200 pull
...5/3cb by 50

Cool-down (100)
100 EZ choice