Workout

Warm-up (1200)
2 rounds
300 free 
200 drill
100 kick

Set (400)
2 x 200 pull (no paddles)
...moderate
  
Set (400)
8 x 50's on 1:15 
odd 50's FAST
even 50's EZ 

Set (600)
6 x 100's on 2:00 
1-3 moderate pace
4-6 descend 1-3 to 90%

Cool-down 
200 choice
...kick or swim
...moderate to EZ