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 rounds
200 build on 3:00
100 free EZ 2:00 
2 x 50 FAST on 1:15
...1st and 3rd rounds-Stroke 
...2nd and 4th rounds-Free
 
Set (400)
Kick 8 x 50 on 1:05 
...25 moderate/25 hard 

Set (200)
8 x 25 on :30
…odd FAST…even EZ

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