Workout

Warm-up (600)
400 swim
200 pull
...3,5,7,5 CB per 50

Set (600)
4 x 150 on 2:30
...50 kick, 100 swim on 2:45

Set (1800)
1 x 200 FR on 3:00
8 x 50 Sprint on 1:00

1 x 200 FR on 3:00
6 x 50 Sprint on :55

1 x 200 FR on 2:45
4 x 50 Sprint on :50

1 x 200 Sprint 2:30
2 x 50 Sprint on :45  

Set (400)
8 x 50's kick on 1:00
...2nd 25 FAST

Warm-down
200 Easy choice