Workout

Warm-up (600)
3 x 200 
-swim,kick,drill 

Set (600)
2 x 300 pull on 4:00

Set (1000)
4 x 250's on 4:00
...200 fr/50 FAST kick
 
Set (600)
6 x 100's free on 1:20   
...d1-3,4-6

Set (300)
12 x 25's on 20/40
..odd SPRINT
..even EZ

Cool-down (200) 
200 EZ