Workout

Warm-Up (600)
300 swim, 200 drill
100 kick

Set (400)
50 back on 1:00
2 x 75  1:15
...(25 drill/50 free)
2 x 100 free on 1:30
...75 free/25 kick

Set (800):
2 x 200 on 2:50
...descend 1-2
2 x 100 
…2 on 1:15
4 x 50 choice on 1:00

Set (300)
12 x 25 on :40
   #1: drill
   #2: swim
   #3: RACE

Cool-down (400)
200 MODERATE
200 EZ CHOICE