Workout

Warm-up (500)
300 swim
200 kick

Set (1000)
2 rounds
4 x 50 build on :50
200  pace on 3:00
2 x 100 build on 1:30
50 FAST

Set (1500)
2 rounds
2 x 75 descend 1-2
2 x 75 FAST
...1:10
2 x 75 descend 1-2
2 x 50 FAST
...1:10
2 x 75 descend 1-2
2 x 25 FAST
...1:10

Cool-down (200)
100 moderate 
100 ez