Workout

Warm-up (600)
…Swim 300, 200 kick,
100 Drill 

Set (300)
Kick 6 x 50 on 1:30   
...25 FAST…25 Moderate

Set  (400)
Pull 400 Moderate (no buoy)
…DPS

Set (600)
Swim  4 x 100 choice 
PACE on 2:00…then 50 EZ
200 moderate choice

Set (200)
4 x 50 on 1:30
...15m Sprint

Cool-down (400)
400 choice
...Moderate to EZ