Workout

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

Set (800)
2 rounds
50 fly 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
8 x 50's
...4 on 45…4 on :40
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