Workout

Warm up (500)
200 swim/100 kick
100 swim/100 kick

Set (400)
8 x 50 build on :50

Set (1900)
3 x 300 on 4:00 (descend)
3 x 200 on 2:30 (make it)
3 x 100 on 1:30 (best avg.)
100 easy

Set (400)
16 x 25 swim or kick on :30
...odd FAST...even moderate

Cool down (200)
200 long and easy