Workout

Warm-up (600)
400 Swim 
200 pull (3,5,7,5)

Set (400) 
4 x 100   
...build each 100 
...last 25 kick only FAST

Set (1600)
2 rounds
4 x 50 choice on :50 
…descend 1-4
EZ 100 
4 x 50 choice on 1:00
…25 build/25 FAST 
100 EZ 
4 x 25's on 1:00 
MAX EFFORT
100 EZ 

Set (400)
400 swim/kick
…choice of equipment

Cool-down (200)
200 EZ