Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 drill

Set (400) 
8 x 50's kick on 1:00 
...descend 1-4 

Set (400)
4 x 100's pull on 1:30
...50 moderate/50 solid 

Set (1600)
4 rounds
8 x 50's on :45
...3 pace
..1 SPRINT
REST :45 BTW RDS

Cool-down (200)
200 EZ