Workout

Warm-up (500)
100 swim, 100 kick, 100 IM,  
100 pull, 100 swim

Set (500)
5 x 100 kick on 2:00 
(descend 1-5) 

Set (300)
300 IM swim (50 drill/25 swim)

Set (800) 
4 rounds 
4 x 50's on :45
1-3 build, 4-HARD 
rest 1:00 after each round 

Set (600)
2 x 300 pull
...no paddles 
#1-last 50 back 
#2-last 50 breast 
rest :30-1:00 between 300's  

Cool-down (500)
5 x 100 moderate to easy 
(50 swim/50 kick)