Workout

Warm-up (600)
500 …50 swim/50 drill
100 kick

Set (600)
4 x 150's on 2:45
...100 free/50 scull
...descend 1-4

Set (1400)
3 x 200 on 2:45
...d1-3 
100 kick on 2:00
2 x 300 on 4:00
...d1-2
100 kick  

Cool-down  (400)
200 drill, 200 ez