Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (600)
12 x 50 choice 
4 kick/swim on 1:00
4  drill/swim on :55
4 swim on :50

Set (1500)
3 x 200 on 3:00
...descend 1-3
100 easy on 2:00
2 x 200 on 2:45
...descend 1-2
100 easy on 2:30
1 x 200 FAST
100 superslow

Set (500)
500 pull
..5 cb
...hold steady pace
  
Cool-down (200)
200 EZ choice