Workout

Warm up (600)
600 swim
...every 4th 25 stroke

Set (400)
4 X 100 on 2:00 
...50 kick/50 drill

Set (2400)
1 X 200 on 3:00
100 easy on 1:45
2 X 200 on 2:55
100 easy on 1:45
3 X 200 on 2:50
100 easy on 1:45
4 X 200 on 2:45
100 easy on 1:45

Cool down
200 swim
...moderate to EZ