Workout

Warm-up (500)
Swim 300
Kick 2 x 100 on 2:00

Set (400)
Swim 8 x 50's on 1:00
...IM order
...descend all segments

Set (1600)
Swim 8 x 50's fly
...w/fins on 1:00
Swim 8 x 50's back
...build to sprint
Drill/Swim 200 IM
Swim 8 x 50's breast
...25 DPS/25 fast
Swim 4 x 50 FAST 
...choice on 1:00

Set (300)
Pull 300 DPS

Cool-down (200)
Swim 200 moderate to EZ