Workout

Warm Up (400)
400 choice

Set (600)
(2 rounds)
100 kick/50 free
50 kick/100 free
...rest 10 sec.

Set (2100)
2 x 300 on 5:00 (moderate)
400 on 6:00 (SOLID)
2 x 200 on 3:20 (moderate)
300 on 4:30 (BUILD)
2 x 100 on 1:40 (moderate)
200 on 3:00 (FAST)

--first two swims of every round are moderate. 
--the focus is on the longer swim in each round. 

Cool-Down (300) 
6 x 50 on 1:00 or 10 sec. rest
odds- 25 kick/25 fr
evens- build down