Workout

Warm-up 
8 x 100 on 1:45/ or 6 on 2:00 
...descending 1-2 

8 x 50's kick on 1:15 
...descending 1-4 

Set 
10 x 200 (or 150’s) swim on 3:15
...100 mod/100 solid 
…descending 1-5 

Set 
400 pull 
…3cb (1st 200) 
…5cb (2nd 200) 

Cool-down 
200 moderate to EZ