Workout

Warm-up (600)
400 swim
200 pull
...3,5,7,5 CB per 50

Set (2000)
10 x 200 on 3:00/2:45 
...odd 50 drill/50 build  
...even are all free  
...descend even 200's (1-5) 
 
Set (500)
10 x 50s kick on 1:00
...faster 2nd 25

Set (500)
Pull 500
...3cb
 
Cool-down (200)
200 easy