Workout

Warm-up (600)
200 swim/100 kick
200 swim/100 drill

Set (400)
4 x 100 choice swim on 1:45
…descend 1-4  

Set (2400)
3 x 200 on 1:30 pace – 3:00
2 x 400 on 1:20 pace – 5:20
3 x 200 on 1:25 pace – 2:50
1 x 400 on 1:20 pace – 5:20

Cool-down (200)
200 easy