Workout

Set (400)
4 x 100 - rest 10-15 sec.
...50 swim/25 drill/25 kick 

Set (300) 
Swim 6 x 50's on 1:00
...descend 1-3 ...to 80% effort 

Set (100)
Swim EZ 100 …DPS

Set (400)
Swim 4 x 50's on 1:15
...25 EZ/25 FAST

Set (100)
Swim 100 long and EZ

Set (100) 
3 Dive Starts - SPRINT 5 strokes then EZ

Set (200)
Swim Cool-down
..200 choice ...Moderate to EZ