Mik's Intervals - Focus - 2600 yds

The final workout has a base pace of 2:05 per 100 or 45-48 min 1/2 IM swim. 
It's an aggressive workout but it flew by very quickly. 

Workout #3

Warm-up
400 swim
400 pull

Main Set
4x200 1 & 2 on 4:30, 3 & 4 on 4:20
100 recovery on 2:20
4x100 1 & 2 on 2:15; 3 & 4 on 2:10
100 recovery 2:20

200 pull on 4:30

4x25 max effort with 30 seconds rest

Cool down
100 easy

Total: 2600