Workout

Warm Up (700)
4 x 100 free on 1:30  
6 x 50 build on :50
...every other 50 stroke 

Set (300)
300 pull - moderate 
...5cb 

Set (2400)
2 rounds 
150 swim on 2:15   
2 x 25 sprint on :30 

150 swim on 2:15  
2 x 50 sprint on :45 

150 swim on 2:15  
2 x 75 sprint on 1:00 

150 swim on 2:15  
100 sprint 

100 easy swim on 2:00 
2 x 50 kick HARD on 1:30 

Warm-down 
200 EZ choice