Workout

Warm-up (600)
300 swim 
...50 free/50 non-free 
300 kick 

Set (700) 
300 pull (3cb) 
200 pull (5cb) 
100 pull (3cb) 
...rest 10-15 sec. 

Set (1500)
5 x 100(or 75) on 1:30 
...hold pace 
5 x 100(or 75) on 1:25 
...start to build 
5 x 100(or 75) on 1:20 
...solid 

Set (200)
4 x 50's free on 1:30 
...HARD 

Cool-down (400)
400 w/fins 
25 kick/25 swim 
...streamline