Workout

Warm up (500)
300 swim
200 drill

Set (400)
2 x 200 on 3:20
...odd 150 swim/50 kick
...even 50 kick/100 swim

Set (2000)
1 x 200 on 2:45
2 x 200 on 2:50
3 x 200 on 2:55
4 x 200 on 3:00
...hold pace for each segment

Set (400)
4 x 50 scull on 1:15
8 x 25's on :30
...easy/fast by 25's

Cool-down (100)
100  EZ