Workout

Warm-up (600)
Swim 400,Kick 200, 

Set (400)
2 x 100 on 1:45
...Drill/Swim  
Swim 4 x 50 on 1:00
...25 moderate/25 FAST   

Set (500)
Kick 4 x 100 on 2:15
…descend 1-2
Swim 100 EZ

Set (400)
Pull 400 (buoy only)
…descend by the 100

Set (500)
Swim 10 x 50 on 1:30
…25 SPRINT/25 DPS
…from the blocks

Cool-down (400)
…Swim 400 moderate to EZ