Workout

Warm-up (800)
Swim 400, Kick 200
200 IM

Set (500)
2 x 100 on 1:45
…50 Drill/50 Swim  
Swim 6 x 50 on 1:00
...25 moderate/25 FAST   

Set (500)
Kick 4 x 100 on 2:15
…descend 1-2
Swim 100 EZ

Set (500)
Swim 10 x 50 on 1:30
…25 SPRINT/25 DPS

Set (500)
Pull 500  
…descend 100's

Cool-down (600)
…Swim 600 
...moderate to EZ