Workout

Warm-up (200)
200 swim

Set (1000)
2 rounds
3 x 100 IM on 2:00
...1-kick/1-drill/1-swim  
4 x 50 on :45
...descend 1-2

Set (2000)
400 pull on 6:45
2 x 200 on 3:00 
...descend 1-2
400 steady on 6:45
12 x 50  
3 on :45, 3 on :40 3 on :35

Cool-down (200)
200 EZ