Workout

Warm-up (800)
Swim 400
Drill/Swim 2 x 100, 
Kick 4 x 50 
...rest 10 sec

Set (600)
Pull x 100 on 2:15
…descend 1-3, 4-5
Swim 100 EZ

Set (400)
Swim 8 x 50 on 1:30
...25 SPRINT/25 DPS
…from the blocks

Set (400)
2 x 200 IM
...1 kick
...1 swim

Cool-down (400)
Swim 400
...moderate to EZ