Workout

Warm-up (400)
400 free

Set (1000)
4 x 250 swim on 3:40
...descend 1-4

Set (1300)
3 x 100 pace on 1:30
50 fast on 1:00
3 x 100 pace on 1:30
100 fast on 2:00
3 x 100 pace on 1:30
200 fast on 4:00
50 easy

Set (500)
5  x 100 kick on 2:00

Cool-down (200)
200 ez