Workout

Warm-up (500)
2 rounds
150 free/100 kick 

Set (600)
3 rounds  
2 x 50 build on :55
100 free on 1:40
...descend 1-3 by rds

Set (1600)
300 on 5:00
…last 50 stroke
4 x 150 on 2:30
…d1-2,3-4
200 on 4:00
…last 100 stroke
4 x 100 on 1:45
…d 1-4
100 FAST
…ALL STROKE

Set (200)
4 x 50  FAST on 1:30
…25 kick/25 swim
…all stroke

Cool-down (100)
100 easy