Workout

Warm up (200)
200 swim

Set (800)
8 x 100
swim on 1:45
kick/swim on 2:00
swim on 1:40
drill/swim on 1:50

Set (1200)
8 x 150 on 2:30
...easy/hard

Set (900)
3 rounds
 200 Pace on 3:15
 50 hard on :45
 50 easy on 1:30

Cool down (100)
100 easy swim