Workout

Warm-Up (500)
400 Swim
100 Drill

Set (400)
4 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 1:25 
100 on kick on 2:30
200 on 2:45
2 X 100 on 1:25 
300 on 4:15
3 X 100 on 1:20 

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

Cool-down (100)
100 EZ