Workout

Warm-Up (500)
400 Swim
100 Drill

Set (600)
6 X 100 on 2:00
...50 stroke, 50 kick  

Set (2100)
300 on 4:30
3 X 100 on 1:30
200 on 3:00
2 X 100 on 1:45
...last 25 fly
100 on kick on 2:30
200 on 3:15
2 X 100 on 1:45
...last 25 back
300 on 4:30
3 X 100 on 1:45
...last 25 breast

Pull Set  (400)
2 x 200 
...3/5CB by 50's
...rest 20sec

Cool-down (200)
200 EZ