Workout

Warm up (500)
400 swim
100 kick

Set (300)
200 IM 
...25 drill/25 swim 
100 IM 

Set (1400)
4 rounds 
200 fr on 3:00 (moderate)
100 fr on 1:20 (hard-80%) 
50 kick on 1:40 (max) 

Set (500) 
10 x 50's pull on 1:00 
...descend 1-2 
...buoy at ankles

Set (200)
2 rounds
25 eazy/fast
25 fast/easy
25 easy
25 FAST 

Cool-down (200)
200 EZ choice