Workout

Warm-up (500) 
Swim 500  
...every 3rd 50 stroke

Set (400)
4 x 100 on 3:00
…50 Scull/50 Kick 

Set (600)
6 x 100 on 1:45
…50 drill/50 swim

Set (800)
Pull 4 x 200 on 3:00
…neg split
  
Set (600)
Swim 12 x 50 on 1:20
…red lines
…repeat twice

Cool-down (200)
200 EZ