Workout

Warm-up (500)
Swim 500 choice 

Set (800)
4 x 200   R:20 SEC.
1-swim
2-kick 
3-pull (no paddles)
4-IM (25 drill/25 swim)

Set (500) 
Swim 6 x 50's on 1:20
...descend 1-3 
...to 90% effort 
EZ 200 swim 

Set (200)
8 x 25's choice on :45 
...MAX+ effort 

Cool-down (500)
Swim 500 choice 
...moderate to EZ