Workout

Warm Up (500)
300 swim
100 kick
100 drill

Set (500)
5 X 100 
...50 stroke, 50 kick 2:00

Set (2000)
2 x 400 on 6:40
2 x 300 on 5:00
2 x 200 on 3:20
2 x 100 on 1:40
...#1 swim negative split
...#2 swim faster than first

Cool-down (200)
200 EZ