Workout

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

Set (600)
12 x 50 on :50
…odds: DPS                              
…evens: descend 1-3  

Set (2000)
400 pull 6:15                                            
2 x 200 on 3:00 
…build and descend  
400 steady 6:15 
12 x 50 pace on :50 
200 easy

Cool-down (400)
200 kick
200 EZ