Workout

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

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

Set (2400):
2 rounds
200 free on 3:00
…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

8 x 50 on 1:00
... 25 stroke/25 free
…FAST STROKE
…EZ FREE

Cool-down (100)
100 superslow