Workout

Warm Up (600)
300 swim/200 kick/100 drill

Set (700)
12 x 50
4 drill on :55
4 drill/swim on :50
4 swim on :45
100 easy

Set (1500)
3 x 200 on 3:00
...descend 1-3
100 easy on 2:00
2 x 200 on 3:00
...descend 1-2
100 easy on 1:40
1 x 200 FAST
100 easy 

Set (400)
400 pull
..5 cb
...hold steady pace
  
Cool-down (200)
200 EZ choice