Workout

Warm-up (600)
3 x 200 
-swim, kick, drill 

Set (900)
3 x 300 pull 
...on 4:20

Set (1000)
4 x 250's on 4:00
...200 free, 50 kick
 
Set (800)
8 x 100's free on 1:20   
...d1-4

Cool-down (100) 
100 superslow swim