Workout

Warm-up (1000)
600 choice 
8 x 50's kick on 1:10 
...descend 1-4 

Set (600)
3 x 200 on 3:30
…50 swim/100 drill/50 swim

Set (600)
4 rounds 
100 build-up on 2:00 
50 choice - BEST EFFORT on 2:00

Set (600)
6 x 100's pull on 1:45
...50 moderate/50 solid 
Distance swimmers (800 pull)

Cool-down (200)
200 EZ