Workout

Warm-up (1000)
10 x 100's 
...100 free/100 kick 
...rest 5-10 sec. 

Set (800)
4 x 200 (or 150) pull on 2:45 
...3 cb 
...every 4th 25 backstroke 

Set (600)
12 x 50's on :50 
...descend 1-3 

Set (200)
4 x 50 HARD (80-85%)
...1:30 

Cool-down (600)
200 drill 
200 moderate 
200 EZ choice