Workout

Warm-up (500)
Swim 500 choice 

Set (600)
Drill 200
Kick 200
Pull 200 (buoy only) 

Set (400)
Swim 8 x 50 on 1:00
...descend 1-4 
...to 90% effort 

Set (200)
Swim EZ 200 
...long strokes 

Set 200)
Swim 8 x 25's on 1:00 
...choice
...alt 1 MAX+ effort/1 EZ 

Cool-down (500)
Swim 500 choice 
..Moderate to EZ