Workout

Warm-up (500)
2 rounds
100 fr/100 drill
50 stroke

Set (400)
8 x 50 swim/kick  
…on 1:00

Set (1800) 
2 rounds
200 swim on 3:00
…moderate
2 x 100 swim on 1:45
…build
6 x 50 fast on 1:15
1 x 100 EZ on 2:00
4 x 25 SPRINTS on :45
 
Set (400)
Pull 4 x 100
…rest 10 sec.

Cool-down (100)
100 EZ
…superslow