Workout

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

Set (600)                               
3 x 200 on 3:20                         
…50 swim/50 kick                                

Set (1600)                              
Swim 4 x 400                            
…descend 1-4                            
…on 6:00/5:30/6:00/5:30                                 

Set (500)                               
Swim 10 x 50 on 1:00
...choice                               
...odd 15m fast                         
...even last 15m fast                                   

Cool-down (200)                         
200 EZ choice