Workout

Warm-Up (500)
400 Swim
100 Drill

Set (400)
4 X 100 on 2:00 
...50 stroke/50 kick  

Set (2100)
300 on 4:00
3 X 100 on 1:20 
200 on 2:40
2 X 100 on 1:20
100 on kick on 2:40
200 on 2:30
2 X 100 on 1:15
300 on 3:45
3 X 100 on 1:15
(2nd half faster after kick)

Set  (400)
Pull 2 x 200 
...3/5CB by 50's
...rest 10-20 sec.

Cool-down (100)
100 EZ