Workout

Warm-up 
200 drill 
50/100/150/200/150/100/50 Swim 
...rest 10-15 sec. 

Main-set - 
The first two of each set should be fast, with 
the third on a slower pace to add some rest. 
2 x 250 on 3:45 
1 x 250 on 4:00 
2 x 200 on 3:00 
1 x 200 on 3:20 
2 x 150 on 2:15 
1 x 150 on 2:30 
2 x 100 on 1:30 
1 x 100 EZ 
  

Kick-set 
6 x 50 Kick 1:15 
...# 3 & 6 Fast 
 

Pull-set 
4 x 100 Pull on 1:45 
...Desc 1-4; 5-8 

Warm-down 
200 EZ