Workout

Warm-up (600)
Swim 400, Drill 200

Set (300)
 Kick 8 x 50 on 1:15
...25 FAST/25 moderate

Set (300)
Pull 400
…every 3rd 50 Build to FAST

Set (1400)
4 rounds 
1 x 200 on 3:00/4:00
1 x 100 on 1:30/3:00
1 x 50 on 2:00 
…increasing effort each section
...odd rds Free
....even rds non-free 

Cool-down (200)
…Swim 200 moderate to EZ