Workout

Warm-up (500)
400 swim
...50 free/50 drill
100 kick

Set (400)
4 X 100's on 1:30
...50 Bk/50 free

Set (2700)
300 mod on 4:00
4 X 50's desc on :40
100 K fast on 2:30

300 mod on 4:00
4 X 100's desc on 1:20
100 K fast on 2:30

300 mod on 4:00
4 X 150's desc on 2:00
100 K fast

Cool-down (200)
200 easy