Workout

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

Set (600)
4 x 150's on 2:45
…50 drill/50 dps
50 build
 
Set (1800)
200 build on 3:20
…negative split
…then 4 x 50 pace on :55
300 build on 4:30
…negative split
…then 6 x 50 pace on :50
400 build on 6:00
…negative split
…then 8 x 50 on :45
...FAST
 
Cool-down (300)
moderate to ez
100 kick/200 swim