Workout

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

Set (400)
400 pull (no paddles)
...neg split
...3 cb

Set (2000)
4 rounds:
200 choice on 3:30
…50 drill/50 free  
2 x 100 free on 1:40
...50 build/50 hard
2 x 50 choice on 1:00
...1 easy/ 1 Race

1 min. rest between rounds

Cool-down (200)
200 EZ