Workout

Warm-up (400)
100 drill/100 kick/100 drill/100 swim 

Set (400)
8 x 50's free on: 50
…4 cb

Set (1800)
12 x 150 free 
…4 on 2:15, 4 on 2:10, 4 on 2:00 

Pull set  
400 free

Kick-set 
50, 100, 150, 100, 50 
…rest: 15 after each distance 

Warm-down 
100 EZ