Workout

Warm-up (600)
400 swim
200 pull (buoy only)
...3,5,7,5 cb by 50's

Set (400)
8 x 50's on :55
...25 drill/25 swim  

Set (1600)
4 x (200/100/2 x 50) 
...200 easy on 3:00
...100 build 1:30 
...50 FAST on 1:00 
1st and 3rd rounds-Stroke 
2nd and 4th rounds-Free
 
Set (400)
Kick 8 x 50 on 1:15 
...25 moderate/25 hard 

Set (200)
4 x 25 FAST  
...from the blocks 

Cool-down (200)
200 choice 
...moderate to easy