Workout

Warm-up (600)
200 Swim, 200 Stroke  
200 Kick 

Set (600)
12 x 50 drill on :55
...3 each stroke  

Set (1500)
5 rounds
100 on 2:00 fast
75 on 1:30 faster
50 on 1:00 faster
25 on :30 all out!
...Descend each set  
50 on 2:00 in between rds
  
Cool-down (300)
100 kick
200 swim