Workout

Warm Up (500)
10 x 50's on :55
 
Set (400)
8 x 50
4 drill/swim on 1:00
4 swim on :50

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

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