Workout

Warm-up (200)
200 swim

Set (800)
2 x 400.  w/:20 rest
…200 swim/200 drill
…200 kick/200 swim

Set (600)
12 x 50 build on :50
…4 cb

Set (1400)
4 x 200 on 3:15 
…build by 50
4 x 100 on 1:35
…descend 1-2
4 x 50 on 1:30 
…FAST!

Cool-down (200)
200 easy