Workout

Warm-up (500)
300 Swim
200 drill

Set (400)
8 x 50 kick@1:00  
…25 underwater dolphin
…25 flutter

Set (1800)
200 free@3:15
…neg split 
8 x 50 swim/kick@1:15
300 free on 4:15 
6 x 50 kick/swim@1:10
400 free@5:40
…neg split 
4 x 50 kick@1:05

Set (400)
Pull 400 (3cb)

Cool-down (100)
100 EZ choice