Workout

Warm up (600)
4 rounds
100 free/50 back

Set (500)
10 x 50 on :55
…odds- 25 kick/25 free
…evens- 25 stroke/25 free

Set (1800)
2 rounds
100 IM on 1:45
3 x 50 kick on 1:05 (#3 FAST)
150 on 2:30
3 x 100 HARD free on 1:30
200 easy on 4:00

Set (300)
300 pull
...negative split

Cool-down
200 EZ