Workout

Warm up  (500)
300 Free; 100 Back
100 kick

Set (1200) 
4 x 300 on 4:30
 ...300 pace
 ...2x150 descend
 ...300 pace
... 2x150 ascend

Set (600)
3 x 200 on 3:00
 ...200 pace
 ...2x100 descend
 ...200 pace
 
Set (600)
6 x 100 on 1:30 
...descend 1-3,4-6

Set (300)
6 x 50 on 1:00
... alt Hard/Easy

Cool-down (200)
EZ 200 choice