Workout

Warm Up (600)
400 swim
200 pull
...3,5,7,5 CB by 50's

Set (600)
8 x 75's on 1:15
…25 kick/50 swim

Set (600)
6 x 100 on 1:30
…descend 1-3

Set (800)
10 x 50 free 
...odd  :40/even 1:00
2 x 100 on 1:15
...HARD
ez 100
 
Set (400)
2 rounds
8 x 25's on :40
...odd SWIM SPRINT
...even EZ kick

Cool Down (200)
Swim 200 
...moderate to EZ