Workout

Warm-Up (600)  
300 swim, 200 drill 
100 kick  

Set (800)  
2 rounds  
50 back on 1:00  
2 x 75 1:15  
...(25 drill/50 free) .. 
2 x 100 free on 1:30  
...75 free/25 kick  

Set (1000): 
2 x 200 on 2:50   
...descend 1-2  1-2 
4 x 100  
...4 on 1:20  
4 x 50 kick on 1:00
 
Set (800) 
8 x 100 pull 
...4 pace on 1:30  
...4 on 1:20  
...3cb  

Cool-down (200)  
200 EZ choice