Workout

Warm-up (500)
200 swim/200 kick/100 drill

Set (600)
4 x 50 build on 1:00
2 x 200 pull on 3:15
...descend 1-2

Set (1200)
12 x 25's  
...25 mod/25 FAST
...on :40  
2 x 200 build on 3:15  
4 x 100 on 1:45 
...ez/fast 
200 easy  

Kick Set (400)
100 on 2:30 
Swim 6 x 50's SPRINT  
...on 1:15

Cool-down (200)
200 moderate to ez