Workout

Warm-Up (600)
2 Rounds
100swim/100drill
100 kick

Set (500)
Pull 500 
Negative split by 100

Set (2000)
2 Rounds:
300 on 5:30
...build by 100
...Middle 100 IM 
4 x 100 free on 1:30
...Descend 1-4
100 EZ on 2:00
200 IM on 3:30
...HARD

Cool-down (200)
200 EZ choice drill