Workout

Warm-up (1000)
1000 reverse IM 
...100 drill/100 kick/50 swim 
...free/breast/back/fly 

Set (1000)
2 rounds (hard=80-90%)
4 x 100's choice 
#1 on 1:30 (LAST 25 HARD) 
#2 on 1:45 (LAST 50 HARD) 
#3 on 2:00 (LAST 75 HARD) 
#4 on 3:00 (100 ALL HARD) 
100 easy 

Set (300)
2 x 300 
...#1 - 25 swim/25 kick 
...#2 – pull (buoy only) …distance swimmers

Cool-down (200)
200 EZ