Workout

Warm-up (600) 
4 x 100 on 1:45 
2 x 100 kick on 2:00

Set (800)
4 x 200 pull on 3:00 
...descending times/ascending effort 
 
Set (1200)
4 x 300 on 5:30 effort set  

Set (400)
6 x 50 on 1:00 kick  
...first two easy all others very hard
100 EZ 

Sprint set (2 rounds) (600) 
100 hard 
50 easy 
25 hard 
25 easy 
25 hard 
25 easy 
50 hard 

Warm-down (400)
8 x 50 on 1:00
...2-3 breaths per 25