Workout

Warm-up (600)
400 swim
200 pull
...3,5,7,5 CB per 50

Set (2000)
10 x 200 on 3:00 
...odd 200 are 50 drill/50 build  
...even 200 are all free  
...descend even 200's (1-5) 
 
Set (400)
8 x 50s kick on 1:00
...faster 2nd 25

Set (400)
Pull 400
...3cb
 
Cool-down (200)
200 easy