Workout

Warm-up (600)
2 rounds
200 free/100 kick

Set (400)
4 x 50 build on :55
2 x 100 free on 1:40
...descend 1-2

Set (2100)
300 on 5:00
...steady pace
4 x 150 on 2:15
...d1-2,3-4
300 on 5:00
...steady pace
4 x 100 on 1:30
...d 1-4
300 on 5:00
...steady pace
4 x 50 on :45
..FAST

Cool-down (200)
200 easy