Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 drill

Set (400) 
8 x 50's kick on 1:00 
...descend 1-4 

Set (800)
4 x 200 on 3:00
…50 swim/100 drill/50 swim

Set (600)
4 rounds 
100 build on 1:30 
50 choice - on 2:00
…best effort

Set (600)
6 x 100's pull on 1:30
...50 moderate/50 solid 
…Distance swimmers (800 pull)

Cool-down (200)
200 EZ