Workout

Warm up (500)
300 swim
200 kick

Pull Set (500)
25 ez/25 fast, 50 ez/50 fast
75 ez/ 75 fast, 100 ez/100 fast, 

 
Set (1800)
4 x 150 on 2:20
...100 FAST + 50 recovery  
4 x 125 on 1:50
...75 FAST! + 50 recovery    
4 x 100 on 1:40
... 50 FAST! + 50 recovery    
4 x 75 on 1:15 
...25 FAST! + 50 recovery 

Sprint Set (200)  
8 x 25 on :40 
...25 fast/25 easy 

Cool-down (100)
100 EZ choice