Workout

Warm-up (600)
300 swim
200 kick
2 x 50 drill

Set (2400)
100 on 1:30
4 x 100 on 1:20 
200 on 3:00 
6 x 100 on 1:20 
300 on 4:30
8 x 100 on 1:20
 
Set (300)
12 x 25 choice
...odd FAST on :20
...even EZ on :40

Cool-down (100)
EZ choice swim