Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (600)
12 x 50's on 1:00
...1-4: 25 kick fast/25 kick ez
...5-8: 25 drill/25 swim
...9-10: build each to 90%
 
Set (1800)
2 x 100's on 1:45
...25 sprint/50 stroke/
25 sprint
…then
4 rounds
6 x 50 build on 1:00
100 FAST on 2:00
R1 & R2: free
R3 & R4: stroke
 
Set (600)
2 x 300 pull
...rest 30 sec.
...descend 1-2

Cool-down (300)
100 kick
200 easy