Workout

Warm-up (400)
400 free

Set (400)
4 x 100 pull 
…3 on 1:40
…1 on 1:30 

Set (1800)
2 rounds
2 x 200 on 3:30/3:15
2 x 100 (kick/swim) on 2:00
300 on 5:30

Set
6 x 50 choice on 1:00
…descend 1-3

Cool-down
EZ 100