Workout

Warm-up (600)
3 x 200
...last 50 of each 200 non-free

Set (600)
6 x 100's on 2:00
...odd IM
...even EZ free

Set (600)
Pull 300, 200, 100
...4:30, 2;40, 1:10

Set (1000)
Swim 2 x 500
...negatice split each repeat
...keep HR 140-150

Set (200)
Swim 4 x 50 choice
...AS FAST AS POSSIBLE

Cool-down (200)
swim 200 moderate to EZ