Workout

Warm Up (500)
400 Swim
100 Drill

Set (400)
4 X 100 
...50 stroke, 50 kick 1:45

Main Set (2100)
300 on 4:30
3 X 100 on 1:35, 1:30, 1:25
200 on 3:00
2 X 100 1:30, 1:25
100 on kick
300 on 4:15
3 X 100 on 1:35, 1:30, 1:25
200 on 3:15
2 X 100 on 1:30, 1:25

Cool-down (200)
200 EZ