Workout

Warm-up (500)
300 swim
200 pull (buoy only)
...3,5,3,5 cb by 50's

Set (200)
8 x 25's on :30
...drills  

Set (1500)
A)  Swim 6 x 50's on 1:00 
..4 - 6 dolphin kicks  

B) 6 x 100's on 1:30/2:30
...Evens swim FAST    
...Odds Kick

C) 4 x 150's on 2:30  
...100 free/50 FAST kick

Set (600)
Swim 3 x 200 on 3:00 
3 fly kicks off each wall
...solid and steady pace

Cool-down (400)
...choice of equipment
...400 moderate to ez