Workout

Warm-up (500)
500 choice

Set (600)
2 x 150 (100 kick/50 swim)
2 x 100 IM
2 x 50 build
…resting 10-15 sec. after each
…descending 1-2

Set (1800)
300 free on 4:00
3 x 100 on 1:30 (1 hard/2 easy)
300 free on 4:15  
3 x 100 on 1:30 (2 hard/1 easy)
300 free on 4:30
3 x 100 on 1:30 (all hard)

Set (400)
8 x 50 kick 
…on 1:00/:55/:50/:45  

Warm-down (200)
200 easy