Workout

Warm-up (500)
300 Free
200 Kick

Set (300)
6 x 50's on 1:00
...25 catch-up drill
...25 3CB pause&guild 

Set (2000)  
…BUILD and DESCEND
3 x 100s on 1:30
2 x 200s on 2:45
1 x 300 on 4:00
1 Minute Rest
1 x 300 on 4:30
2 x 200s on 2:45
3 x 100s on 1:20

Set (400)
8 x 50 on 1:00
...Easy/Hard, Hard/Easy
...All Hard, All Easy

Cool-down (200)
200 EZ