Swim Workout of the Day--Broken Distances

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=863

Warm Up:
3x300
all at base pace
(1x100; 2x50 (1st and 3rd are stroke); 1x100)
rest b/tw each 300
Main Set:
2x400
(2x50;1x100;2x50;1x100)
rest 30-60 sec b/tw each 400
1x200 pull (focus on form)
2x300
(2x50;2x100)
100s are base+5 sec rest HARD
rest 30 sec to 1 min b/tw entire set
Cool-down: 200 Pull
Total Distance: 2500 m