Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (800)
2 rounds
50 back on 1:00
2 x 75 (25 drill/50 free) 1:15
2 x 100 free on 1:30
...75 free/25 kick

Set (1000):
2 x 200 on 2:50
...descend 1-2
4 x 100 
...3 on 1:25, 1 on 1:20 
4 x 50 kick on 1:00

Set (800)
8 x 100 pull 
...5 pace on 1:30/5 on 1:20
...3cb

Cool-down (200)
200 EZ choice