Workout

Warm Up (600)
400 swim
200 pull
...3,5,7,5 CB by 50's

Set (600)
8 x 75's on 1:15
…25 kick/50 swim

Set (600)
6 x 100 on 1:30
…descend 1-3

Set (800)
10 x 50 free 
...odd 1:00/even :40
ez 100
2 x 100 on 2:00
...HARD
 
Set (800)
2 rounds
8 x 25's  
...odd SWIM SPRINT on :30
...even EZ kick on :45
EZ 200 swim between rounds

Cool Down (200)
Swim 200 moderate to EZ