Workout

Warm-up (600)
2 x 300 free 
...descend 1-2 

Set (1000)
100 drill
200 non-free 
300 kick 
400 pull 
...rest 20 sec. 

Set (800)
8 x 100's on 1:30/1:20 
...descend 1-4 

Set (800)
2 x 400 pull 
…5 cb/3cb 

Cool-down (200)
200 EZ swim