Workout

Warm-up (600) 
200 swim
200 drill
200 kick 
  
Main-set (2100)
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 (400)
8 x 50 Kick 1:15
...# 3 & 6 Fast 
  
Pull-set (400)
4 x 100 Pull on 1:45 
...Descending 1-4 
 
Warm-down 
200 EZ