Workout

Warm-up (600)
300 swim
300 kick/swim

Set (800)
2 rounds
3 drill/swim on :50
3 swim on :45
100 easy

Set (1500)
3 x 200 on 2:45
...descend 1-3
100 easy on 2:00
2 x 200 on 2:30
...hard
100 easy on 2:00
1 x 200 FAST
100 easy 

Set (300)
300 pull
..5 cb
...hold steady pace
  
Cool-down (200)
200 EZ choice