Workout

Warm-up (600)
500 …50 swim/50 drill
100 kick

Set (600)
4 x 150's on 2:45
...100 free/50 kick
...descend 1-4

Set (1800)
2 x 300 on 4:15
...d1-2
100 free on 2:00
3 x 200 on 2:40
...d1-3 
100 free on 2:30
4 x 100 free on 1:30
...d-1-4

Cool-down  (200)
100 drill, 100 ez