Workout

Warm-up (500)
500
 …50 swim/50 drill

Set (600)
4 x 150's on 2:30
...100 free/25 kick
...descend 1-4

Set (2500)
2 x 200 on 3:00
...d1-2
4 x 200 on 2:50
...d1-4
1 min rest
6 x 200 free on 2:40
...d-1-3,4-6

Cool-down  (100)
100 drill