Workout

Warm-up (900)
300 free 
300 kick 
300 drill 

Set (600)
4 x 150 on 3:30 
#1 and 3 all free 
#2 and 4 last 100 IM 

Set (1200)
3 x 400 broken on 8:00 
--300 moderate, rest 30, 1 x 100 HARD
--200 moderate, rest 20, 2 x 100 rest: 05 HARD 
--100 easy/moderate, rest 10, 3 x 100 rest: 05 HARD

Set (200)
200 moderate kick 

Warm-down (300)
200 moderate 
100 EZ