Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (600)
4 x 50 build on :55
2 x 200 pull on 3:00
...descend 1-2

Set (1200)
6 x 50's on :50
...25 mod/25 FAST  
2 x 200 build on 3:15  
4 x 100 on 1:40
...descend 1-4  
100 easy  

Set (600)
200 choice on 3:30  
2 x 100 IM    
...on 2:00  
4 x 50's SPRINT KICK
...on 1:30

Cool-down (200)
200 EZ