Workout

Warm Up (600)
300 swim 
200 kick
100 drill

 
Set (1000)
2 rounds
3 x 150 build on 2:30
...descend 1-3
50 easy on 2:00

Set (1400)
4 rounds
3 x 100 on 1:40/1:30/1:20
...hold solid, fast on #3
50 easy on 2:00

Cool-down (200)
200 EZ