Workout

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

Kick 4 x 100 
...on 2:15…descend 1-2

Swim 100 EZ

Pull 400  
…descend by the 100

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

Cool-down…
Swim 200 moderate to EZ