Workout

Warm-up (200)
200 swim

Set (600)
12 x 50's on 1:05
...4 kick strong 
...4 drill/swim 
...4 fast/ez

Set (1400)
400 pull dps on 6:30
2 x 100's on 3:00 
...for time free
400 pull dps on 7:00
4 x 50s on 2:00 
...for time free
200 EZ

Set (600)
6 x 100's free on 1:45 
...descend 1-3
...85ez/15 sprint 4-6
(no breath into wall)

Set - Relay Starts

Cool-down (200)
200 EZ