Workout

Warm Up (600):
600 swim
…every 4th 25 back

Set (600)
300 on 4:45
200 on 3:10
100 on 1:35
…Last 100 of each swim is a 100 back.  

Set (1800):
6 rounds
150 Free 2:15/2:10/2:05 (2 rounds of each)
3 x 50 back on :50  

Set (400)
Kick 4 x 100 on 2:00
20 underwater free kicks off each wall 

Cool-down (100)
100 EZ