Workout

 Warm-up (500) 
300 swim
...50 catch–up/50 fr
200 kick

Set (400)
8 x 50’s choice on 1:00
...build to 80% effort

Set (2400):
2 rounds
6 x 100 free on 1:30
...build to 80%
2 x 200 IM on 3:30
...d 1-2  
1 x 200 free on 4:00
...long and smooth  
 
Cool-down (200)
200 easy