Workout

Warm-up (800) 
400 free 
300 kick 
100 drill 

Set 
Pull 4 x 200's on 3:30 
...descending 1-4 

Set 
4 x 100's on 2:00 
...75 swim/25 kick 
...50 swim/50 kick 
...25 swim/75 kick 
...100 kick 

Set 
2 x 75's free (HARD) on 1:30 
150 EZ on 3:00 
2 x 50's free (HARD) on 1:00 
100 EZ on 2:00 
2 x 25's free (HARD) on :30 
50 EZ 

Cool-down 
200 EZ