Workout

Warm-up (600)
600 swim
OYO

Set (500)
2 rounds  
2 x 100 kick on 2:00
50 drill on :50

Set (2000)
400 swim on 6:00
2 x 200's on 2:50
...negative split  
4 x 100's on 1:20
...hold solid pace
2 x 200's on 2:45
...negative split
400 swim on 6:00
...descend 1-2 on 400's

Set (300)
2 x 150's on 3:00
...50 free/50 kick/50 free

Cool-down (200)
200 EZ