Workout

Warm-up 
200 swim 
200 kick (no fins) 
200 pull (5cb)- no padddles 
200 IM (25 drill/25 swim) 

Set 
Pull 6 x 200(150) on 3:00 
...descend 1-2 

100 EZ 

Set 
1 x 1000 broken swim 
4th, 7th, 9th, 10th- 100 fast specialty
...400 rest 10sec. (last 100 fast)
...300 rest 10 sec.(last 100 fast)
...300 (last 200 fast) 

Warm-down 
400 EZ kick/swim
…moderate to easy