Workout

Warm-up (500)
500 choice

Set (600)
2 x 150 (100 kick/50 swim)
2 x 100 IM
2 x 50 build
…resting 10-15 sec. after each
…descending 1-2

Set (1800)
200 free on 3:00
2 x 100 on 1:30 (1 hard/1 easy)
300 free on 4:30  
3 x 100 on 1:30 (2 hard/1 easy)
400 free on 6:00
4 x 100 on 1:30 (all hard)

Set (400)
8 x 50 kick 
…on 1:05
...descend 1-4 
 
Warm-down (200)
200 easy