Workout

Warm-Up: (500)
500 swim
...every 4th 25
non-free

Set (600)
2 Rounds  
100swim/100drill/100kick

Set (300)
300 pull
Negative split by 100

Set (1800)
2 Rounds:
200 on 3:00
...build by 50
4 x 100 free on 1:30
Descend 1-4
100 EZ on 2:00
200 IM on 4:00
...FAST

Cool Down (200)
200EZ