Workout

Warm-up (600)
300 choice 
6 x 50's kick on 1:05 

Set (1000)
8 x 125 
...first 75 stroke im 
...last 50 free on 2:00 

Set 4 rounds (1200)
2 x 150 free on 2:10 
100 IM on 1:45 

Set
Pull 400 free
...3 cb
...negative split 

Cool-down 
EZ 200 choice