Workout

Warm-up (500)
500 choice

Set (800)
8 x 100 on 1:40/1:30
...odd-50 Kick/50 Drill
...even-100 Swim

Set (2000)
4 x 150 Pace 2:15
2 x 100 Hard 1:30
4 x 50 Pace :45 
4 x 100 Hard 1:15
...rest 1:00
Pull 12 x 50 on :40
...D1-4

Cool-down (100)
100 easy