Workout

Warm-up (500)
10 x 50 rest 10 sec. 
…25 fingerdrag/catchup
…25 swim

Set (600)
4 x 150 
...odds fr/stroke/fr on 2:30
…evens all free on 2:00

Set (2400):
2 rounds
200 free on 2:50
…steady pace 
4 x 50 on :50
...25 stroke/25 free 
 
200 free on 2:45
…steady  pace 
4 x 50 on :45
… hold under :35

200 free on 2:30
…fast
4 x 50 on :50
... 25 stroke/25 free
…work the stroke
...recover on 25 free

Cool-down (100)