Workout

Warm-up (600)
300 free (50 drill/50 swim) 
300 kick 
 
Set (600)
Pull 2 x 300(250) on 3:00 
...3cb 
...moderate 

Set (1500)
10 x 150's(125) on 2:15 
...descend 1-3 to 85-90% effort 

Set (500)
10 x 50's choice on 1:00 
...last 15 meters HARD 

Warm-down (200)
100 Moderate 
100 EZ