Workout

Warm up (600)
400 swim
4 x 75 k/d/s 
...IM order

Set (1000)
4 x 250 on 4:00
200mod 5 sec rest 50fast
150mod 10 sec rest 100fast
100mod 15 sec rest 150fast
50mod 20 sec rest 200fast

Set (2000)
2 rounds
200 mod 
2x150 middle 50 sprint
3x100 fast
4x50 super fast w/more rest

Cool down (400)
50 kick/50 swim
Moderate to easy