Workout

Warm-up (500)
200 drill; 200 swim
100 kick

Set (600)
4 rounds
75 free/25 stroke on 1:45
100 kick on 2:00  

Set (1900):
400 swim on 5:45
6 x 100 hold steady
...3 on 1:25, 3 on 1:20
300 recov 4:30
4 x 150 free (d1-4)
...on 2:00 

Set (300)
300 pull - 5cb

Cool-down (200)
200 EZ