Workout

1.  Warm-up (1200)
…Swim 600, Kick 200
Drill/Swim 2 x 100
Swim 4 x 50 (25 moderate/25 FAST)  

2.  Kick 4 x 100 
...on 2:15…descend 1-2

3.  Swim 100 EZ

4.  Pull 400
…descend by the 100

5.  Swim 6 x 50 
...on 1:30
...25 SPRINT/25DPS

6.  Cool-down…Swim 400 moderate to EZ