Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (600)
4 x 150's on 2:30
…50 drill/50 dps/50 build
 
Set (1800)
200 build on 3:00
…negative split
…then 4 x 50 pace on :45
300 build on 4:15
…negative split
…then 6 x 50 pace on :45
400 build on 5:20
…negative split
…then 8 x 50 pace on :45
 
Cool-down (400)
moderate to ez
200 kick/200 swim