Workout

Warm-up (400)
100 drill/100 kick/100 drill/100 swim 

Set (400)
8 x 50's free on: 50
…4 cb

Set (1800)
12 x 150 free 
…4 on 2:10, 4 on 2:05, 4 on 2:00 

Set  (400)
Pull 400 free
…3 cb

Set (300)
6 x 50 kick on 1:00
…descend 1-3

Warm-down (200)
200 EZ