Workout

Warm-up (500)
200 free, 200 drill, 100 kick

Set (800)
8 x 100’s
1) alt. 50 back/50 free 
2) all free, descend 1-4

Set (1800)
400 swim on 6:00
...neg split
4 x 100 on 1:30
...descend 1-4
300 swim on 4:30
...neg split
3 x100 on 1:20
...descend 1-3
200 swim on 3:00
...neg split
2 x100 on 1:15
...descend 1-2

Sprint set (200)
8 x 25's on :30
...under/overs

Cool-down (200)
200 moderate to EZ