Workout

Warm-up (500) 
300
…50 swim/50 drill 
200 kick 

Set (800) 
6 x 100 on 1:30 

Set (1200) 
3 x 200 on 3:00 
...odds build 
...evens harder 
4 x 150 on 2:30 
...odds build 
...evens harder 

Pull Set (500)
5 x 100 on 1:30 
...odds build 
...evens harder 

Cool-down (200) 
200 easy