Workout

Warm-up (900)
400 free
2 rounds  
2 x 100 kick on 2:00
50 fly drill on :50

Set (2000)
400 swim on 6:00
2 x 200's on 2:50  
4 x 100's on 1:20
2 x 200's on 2:50
400 swim on 6:00

Set (300)
2 x 150's on 3:00
...50 free/50 fly/50 free

Cool-down (200)
200 EZ