Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (600)
3 x 100 IM on 2:00
...1-kick/1-drill/1-swim  
6 x 50 on :50
...descend 1-3  

Set (1800)
400 pull on 6:30   
2 x 200 on 3:00 
...descend 1-2

400 steady on 6:30 
12 x 50  
3 on :45, 3 on :50, 3 on :55

Cool-down (200)
200 EZ