Pyramid Endurance

From "the book"

Warm Up:
400 choice
400 free on base
1:00 Rest before main set
Main Set:
3x300 (1-3 desc; :40 RI)
3x200 (1-3 desc; :40 RI)
3x100 (1-3 desc; :40 RI)
Cool Down:
200 choice
Total Distance:
2800