Workout

Warm-up (500)
300 Swim
200 drill
...underwater recovery
  
Set (400)
8 x 50 kick on 1:00  
…25 underwater dolphin
…25 flutter

Set (1800)
200 free on 3:00
…neg split 
16 x 25 swim/kick on :30
300 free on 4:15 
12 x 25 kick/swim on :30
400 free on 5:30
…neg split 
8 x 25 kick on :30

Set (500)
Pull 500 (3cb)

Cool-down (200)
200 EZ choice