Workout

600 warm up
...4th stroke

Set (600)
6 x 100 Alt:
...100 swim
....50 Kick/50 Drill

Set (2000)
4 x 50  on :45
...Build
4 x 200 on 2:45
...Pace
4 x 150  on 2:00
Descend 1-2
4 x 100  on 1:15
...hard

Cool down (200)
200 EZ