Workout

Warm up (600)
400 swim
200 kick

Set (300)
200 IM 
...25 drill/25 swim 
100 IM 

Set (1400)
4 rounds 
200 fr  on 3:00 (moderate)
100 fr on 1:30 (hard-80%) 
50 kick on 1:30 (max) 

EZ 100

Set (400) 
8 x 50's choice on 1:00 
...descend 1-2 

Set (500)
500 pull  
…5 cb

Cool-down (200)
200 EZ choice