Workout

Warm-up (600)
100 swim/100 drill/100 kick

Set (600)
3 x 200 on 4:00
...odd 150 swim/50 kick
...even 50 kick/100 swim

Set (2000)
1 x 200 on 3:15
2 x 200 on 3:10
3 x 200 on 3:05
4 x 300 on 3:00
...hold pace for each segment

Cool-down (200)
200 moderate to EZ