Workout

Warm up (500)
300 swim
4 x 50 drill

Set (900)
3 x 300
...300 Pace
...3x100 Descend
...300 Pace

Set (1000)
5x200:
...200 Pace
...2x100 Descend
...200 Descend
...2x100 Hard/Easy
...200 Best Effort

Set (600)
6 x 100 Alt:
...100 Pace
...2 x 50 Descend
2x:
 150 Hard
 50 Easy

Cool down (200)
200 ez choice