Workout

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

Set (600)
100 drill
200 non-free 
300 kick  
...rest 20 sec. 

Set (1500)
500, 400, 300, 200, 100  
...rest 15 sec.
...build and descend

Set (800)
3 x 400 pull 
...neg. split
...rest 20 sec. 

Cool-down (200)
100 EZ swim