Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (600)
3 x 100 IM on 2:00
...1-kick/1-drill/1-swim  
6 x 50 on :50
...descend 1-3  

Set (2000)
500 pull on 7:00/7:30 	 
2 x 200 on 3:00 
...descend 1-2

500 steady on 7:00/7:30
12 x 50  
3@:45, 3@:50, 3@:55

Cool-down (200)
200 EZ