Workout

Warmup (500)
300 Swin, 200 drill

Set (600)
12 x 50 on 1:05
...25kick/25swim

Set (300)
4 x 75 on 1:30
…25 s/25 k/25 s

Set (1600)
2 x 200 on 3:15
1 X 50 for time  
4 x 150 on 2:30
1 X 50 for time  
4 x 100 on 1:45
…rest 1 min
1 X 100 for time
…200s/150s/100s aerobic
…50s and 100 for time

Cool-down (200)
200 ez