Workout

Warm-up (1200)
8 x 100 on 2:00 
...decending 1-2 

4 x 50's kick on 1:00 
...descending 1-4 

200 pull 
...negative split 

Set (2000)
2 x 5 x 200's 
#1 - 200 swim on 3:20
...50 easy/50 hard 
#2 - 200 kick on 4:30 
#3 - Pull 200 on 3:30 
#4 - 200 swim (descending 50's) on 3:20 
#5 - 200 broken swim 
...rest 5/10/15 at the 50's 

Set (200)
Timed 200 swim 

Cool-down (400)
400 moderate to EZ