Workout

Warm Up (600)
12 x 50's on :55
 
Set (400)
8 x 50
4 drill/swim on :55
4 swim on :45

Set (1500)
3 x 200 on 3:00
...descend 1-3
100 easy on 1:45
2 x 200 on 2:45
...descend 1-2
100 easy on 1:45
1 x 200 FAST
100 easy 

Set (300)
300 pull
..5 cb
...hold steady pace
  
Cool-down (200)
200 EZ choice