Workout

Warm up (500)
300 Swim
200 drill
...3 strokes/10 kicks

Set (600)
6 x 100 on 1:50
odds: 25 underwater recovery drill/25 swim
evens: kick underwater as far as can 
off each wall, swim the rest

Set (1200)
4 rounds
100 on 1:35
2 x 50 on :55
2 x 25 SPRINT  on :30
50 easy on 1:30

Set (400)
200 swim on 3:00
4  x 50  kick on 1:20
...25 FAST/25 easy

Cool down (100)
100 cool down