Workout

Warm up (600)
300 swim/200 kick/100 drill

Set (600)
6 x 100 pull on 1:40
…odds: steady
…evens: negative split

Set (1500)
3 x 300 on 4:15 
…descend 1-3
100 EZ on 2:00
2 x 200 on 3:00
…descend 1-2
100 EZ
1 x 100 fast
200 EZ

Set (500)
10 x 50 kick on 1:00
…fast on 4, 7, 9, 10

Cool-down (200)
200 choice