Workout

Warm-up (600)
400 swim
200 pull 

Set (400)
8 x 50's kick on 1:00 
...25 easy/25 hard 

Set (800)
2 x 400 pull …rest 15 sec. 
...descend 1-2 

Set (1200)
6 x 200's free on 3:00 
...descend 1-3 

Cool-down (400)
4 x 100 free 
...ascending resting 10 sec.