Workout

Warm-up (500) 
300 (50 catch –up/50 free)
200 kick

Set (400)
8 x 50’s choice on 1:00
...build to 80% effort

Set (2400):
4 rounds
3 x 100 free on 1:30
...build to 80%
2 x 100 on 1:20
...descend 1-2 by rounds  
1 x 100 free on 2:00
...long and smooth  
 
Cool-down (200)
200 easy