Workout

Warm up (600)
2 rounds
100 swim/100 drill/100 kick

Set (700)
4 x 100 pull on 1:20
12 x 25 on :45
...Odd-no breath  
...Even-over kick & MDS

Set (1000) 
4 x 100 on 1:20
...1st 25 fast,75 low stroke count
4 x 75 on 1:10
...middle 25 fast
4 x 50 on 1:00
...25 fast 25 moderate
4 x 25 on 1:00
...ALL OUT MAX  

Set w/FINS (600)
4 x 75 on 1:10 middle 25 fast
4 x 50 on 1:00 25 fast 25 mod 
4 x 25 on 1:00
...ALL OUT MAX

Cool-down (200)
200 EZ choice