Workout

Warm up- (400):
400 
…100 free/100 drill/100 free/100 drill

Set (800)
8 x 100
…odds- kick on 2:30
…evens- free on 1:45

Main set- (2200):
2 rounds
2 x 200 on 3:30
2 x 50 easy on 1:00
400 on 6:00
2 x 100 easy on 1:45/2:00

Cool-down 
200 EZ