Workout

Warm-up (600)
300 swim, 200 kick, 100 drill

Set (600)
12 x 50 on :50
…odds: technique 
…evens: descend  

Set (2200)
500 pull on 6:45/7:00  
…3 cb
2 x 250 on 3:00/3:15 
…descend 1-2
500 steady 6:15/6:30 
10 x 50 pace on :45 
100 kick

Cool-down (200)
200 EZ