Workout

Warm-up (600)
3 x 200's w/ 10 sec. rest

Set (500)
2 rounds  
2 x 100 kick on 2:00
50 drill on :50

Set (2000)
400 swim on 6:00
2 x 200's on 2:40
...negative split  
4 x 100's on 1:25
...hold solid pace
2 x 200's on 2:40
...negative split
400 swim on 6:00
...descend 1-2 on 400's

Set (300)
2 x 150's on 3:00
...50 free/50 kick/50 free

Cool-down (200)
200 EZ