Workout

Warm-up (500)
300 swim
…50 free/50 drill
200 kick

Set (600)                       
4 x 150's on 2:30
...100 free/50 kick
...descend 1-4                  
                        
Set (1600):                     
200 free on 3:00                        
2 x 300 on 4:15
...d1-2                 
200 free on 3:00                        
2 x 200 on 2:45
...d1-3                 
200 free on 3:00                        
2 x 100 free on 1:15
...d-1-2                        
                        
Set (600)
12 x 50's on 1:10
...25 FAST/25 EZ
...15 meter under h20

Cool-down (200)                       
200 EZ choice