Workout

Warm-up (500)
4 x 125
...100 Swim, 25 Choice
...10 sec. rest

Set (600)
8 x 75 on 1:15 
...25 Kick, 50 Swim

Set (1500)
6 x 125 on 1:45
...build to last 25 Hard
10 x 75 on 1:00
...d1-5, 6-10 

Set (600) 
Pull 2 x 300
descend 1-2

Cool-down (200)   
100 kick
100 swim EZ