Workout

Warm-up (800)
4 x 200 
-swim, kick, drill, IM
...200 each 

Set (600)
2 x 300 pull on 4:00

Set (1000)
4 x 250's on 4:00
...200 free + 50 kick
 
Set (800)
8 x 100's free on 1:20   
...d1-4

Cool-down (200) 
200 EZ