Workout

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

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

Set (300)
Kick 2 x 100 on 2:15
…descend 1-2
Swim 100 EZ

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

Set (400)
Pull 400  
…descend 100's

Cool-down (600)
…Swim 600 
...moderate to EZ