Workout

Warm-up (700)
300 free 
200 IM (25 drill/25 swim) 
200 kick (2nd 100 hard) 

Set (900)
6 x 150 pull on 2:15 
...breathe every 3 on 1st 50 
...breathe every 5 on 2nd 50 
...breath every 7 on 3rd 50 

Set (900)
3 x 300 on 5:15 
...100 kick/100 swim/100 kick 
...descend 1-3 

Set (800)
4 x 200 free on 3:00 
...descend 1-2 
...first 2 IM 
...last 2 free 

Cool-down (200)
100 moderate kick 
100 EZ swim