Workout

Warm-up (500)
300 Swim
200 drill
...underwater recovery
  
Set (400)
8 x 50 kick on 1:00  
…25 underwater dolphin
…25 flutter

Set (2400)
200 free on 3:00
…neg split 
16 x 25 free on :30
300 free on 4:15 
12 x 25 on :25
400 free on 5:30
…neg split 
8 x 25 free on :20
500 free on 7:00 
4 x 25 Kick on :30
...ALL OUT

Cool-down (200)
200 EZ choice