Workout

Warm up (600)
300 swim
2 x 50 kick
200 catch-up drill

Set (800)
4x (4x50) = Rd 1, kick is fast.  Rd 2, swim is fast
1. 25 K/25 Sw
2. 50 Sw
3. 25 Sw/25 K
4. 50 K

Set (2000) 5 rounds
150 on 2:00 (time increases by :05 by Rd)
150 on 2:00 (time decreases by :05 by Rd)
100 EZ on 1:45

Set (1200) 2 rounds
6 x 100 on 1:30
1-3 long and EZ
4-6 fast

Set (1100)
(all on :20 per 25 base, last distance of each is on :30 per 25
5 x 50 
4 x 75
3 x 100
2 x 125

Cool-down (300)
3 x 100 on 2:00
Ascending long and easy