Workout

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

Set (600)
8 x 75 on 1:10
...25 stroke, 25 swim, 25 kick

Set (2300)
8 x 25 easy/fast on :30 
400 build on 6:00
8 x 50 on :55, :50, :45, :40
...80% effort  
300 build on  4:30
8 x 75 1:20, 1:15, 1:10, 1:05 twice through
...85-90% effort
200 build on 3:00

Cool-down (200)
200 EZ