Workout

Warm-Up (500)
10 x 50's on :50 

Set (500)
5 x 100 kick on 2:00 
(descend 1-5) 

Set (300)
300 IM swim
...(50 drill/25 swim)

Set (1000) 
4 rounds 
4 x 50's on :55
1 x 50 on 2:20
...ALL OUT

Set (600)
2 x 300 pull
#1-last 100 back 
#2-last 100 breast 
...rest :30-1:00   

Cool-down (400)
200 moderate
200 superslow