Workout

Warm-up (500)
200 free
100 drill
200 Choice

Set (600)
3 x 200  on 2:45
...build

Set (1600)
4 x 400 free on 6:00
...Broken   
4 x 100/1:30
2 X 200/3:00
4 x 100/1:30
8 x 50/:45

Set (600)
Pull 4 x 150 on 2:00
...descend 1-2

Cool-down (200)
200 EZ choice