Workout

Warm-Up (600)
…every 4th 25 kick

Set (600)
2 rounds
2 x 150 
...odds fr/stroke/fr on 2:45
…evens all free on 2:15

Set (1500):
400 free on 5:20
…steady pace 
4 x 50 on :50
...25 stroke/25 free 
rest 1 min
300 free on 4:00
…steady  pace 
4 x 50 on :40
… hold under :35
rest 1 min
200 free on 2:45
…fast
4 x 50 on :50
... 25 stroke/25 free
…work your stroke
...recover on 25 free

Set (300) 
Pull 300 - 5CB

Cool-down (200)
Choice