Workout

Warm up (400)
400 choice

Set (400)
400  
… swim/kick/drill/swim  
 
Set (1200)
200 on 3:30
100 on 1:40
2 x 50 on 1:00
200 on 3:15
100 on 1:45
2 x 50 on :55
200 on 3:00
100 on 1:50
2 x 50 on :50

Set (800)
4 x 200 pull on 3:00/3:15 or 3:30

Cool-down (200)
200 EZ