Workout

Warm-up (1000) 20 min.
Swim 600
...every 3rd 50 stroke
Kick 200
200 IM
...Drill/Swim 

Set (600)
4 x 100 on 3:00
...Scull & Kick 
Swim 200

Set (800)
8 x 100 on 1:45
…50 drill/50 swim

Set (800)
Pull 4 x 200 on 3:00
…neg split
  
Set (600)
Swim 12 x 50 on 1:20
…1-6 2nd 25 FAST
…7-12 all FAST

Cool-down (200)
200 EZ