Workout

Warm up (600)
200 Swim
200 Stroke
200 Kick

Set (600)  
12 x 50 on 1:15 
...3 each stroke   

Set (1500)
5 rounds
100 on 2:00 fast
75 on 1:30 faster
50 on 1:00 faster 
25 on :30 all out!
50 easy on 2:00  
...Descend each set

Set (300)
6 x 50 kick on 1:00
...3 and 6 ALL OUT  
 
Cool-down (500)
500 moderate to EZ
...choice of equipment