Workout

Warm-up (1000) 
500 free (50 drill/50 swim) or 400 
300 kick 
200 drill 

Set (600)
Pull 2 x 300 ( or 250) on 5:00 
...3cb 
...moderate 

Set (1200)
8 x 150's (or 100) on 2:15 
...descend 1-4 to 85-90% effort 

Set (400)
8 x 50's choice on 1:30 
...last 15 meters HARD  

Warm-down (200)
100 Moderate 
100 EZ