Workout

Warm-up (500)
200 swim
...every 3rd 50 kick
4 x 50 stroke  

Set (500)
10 x 50 build on :55

Set (1800)  
400 IM on 7:00  
…broken at 50's 5 sec.
rest 1 min
2 x 150 free on 2:15 (80%) 
...easy/med/hard by 50's
300 free on 4:30
rest 1 min
2 x 150's on 3:00 (85%)
…IM, break/50's10 sec 
200 free on 3:00 
rest 1 min.
2 x 100 stroke on 2:00 
…90%
2 x 50's on 1:00 (max)
 
Cool-down (200)
200 easy