Workout

Warmup (600)
600 swim
...4th 25 non fr

Set (600)
8 x 50 on 1:00
odds: kick
evens: 25 B/25 fast

Set (2400)
2 x 200 IM
100 kick on 2:30

2 x 200 free
100 kick on 2:30
3 x 100 Stroke
100 kick on 2:30

2 x 200 IM
100 kick on 2:30
3 x 100 stroke 
100 kick on 2:30
4 x 50 Free
100 kick on 2:30

Set (400)
Pull 400 5cb

Cool-down (200)
...moderate to EZ