Workout

Warm Up (600)
 Nice and easy. About :10 rest between distances.
 300 swim
 3 x 50 drill (choose technique to work on)
 100 swim

Set (600)
 8 X 75 on 1:30
...25 drill/ 25 swim/ 25 drill
...use drill to work on enhancing technique

Set (1400)
 2 rounds
 2 x 200 = 1st on 3:20, 2nd on 3:10
 50 fast kick on 1:20
 2 x 100 = 1st on 1:40 2nd on 1:30
 50 fast kick on 1:30
 
Set (400)
6 X 50 = 1 on 1:10,  1 on :55 (Repeat pattern 3x)

Cool Down (200)
EZ 200 choice