Workout

Warm-up (900)
300 choice 
300 (50 kick/20 drill) 
300 pull (3cb) 

Pre-set (700)
4 x 100 on 1:30 (moderate) 
6 x 50 on :50 (25 moderate/25 fast) 

EZ 100 

Main-set (1200)
2 x 400 swim on 6:00
...descend 1-2
8 x 50 on :50 
...25 moderate/25 fast 

EZ 100 

Warm-down (400)
200 moderate kick 
200 EZ swim 

TOTAL 3400 YDS