Workout

Warm-up (500)
400 swim/kick
...Reverse IM order
100 IM swim

Set (500)
10 x 50's on :45
...25 long strokes
...25 build to fast

Set (2000)
150 Moderate on 2:15
Pyramid Swim (FAST)
(50 on :45 100 on 1:15
150 on 2:00, 200 on 2:30)
50 ez on 1:00

Set (400)
2 x 200 Pull 3:00
...3cb

Cool-down (200)
200 EZ