Workout

Warm-up (400)
400 swim

Set (700)
4 X 125's on 1:50
...25 Kick, 100 Swim 
8 X 25's breath control on :30 
...3, 1, 0, 0 repeat

Set (1950)
200, 150, 200, 150, 200 
...200's are fast on 2:25, 2:20, 2:15
...150's are easy on 3:00
EZ 100

150, 200, 150, 200, 150 
...150's are fast on 1:50, 1:45, 1:40
200's are easy on 3:30
EZ 100

Set (250)
10 X 25's sprint on :30
...1,2,3,6,7,9,10 FAST

Cool-down (200)
200 EZ