Workout

Warm-up (500)
300 swim
100 kick
4 x 25s drill

Set (400)
2 rounds 
100 set up on 2:00
100 broken/fast 
...from block on 2:30
...10 sec rest at the 75

Set (700)
6 x 75s on 1:30
...ez/med/hard  
8 x 25s on :30
...ez/hard  
50 EZ

Set (300)
Starts and turns:
12 x 25s on :40
...Odds from a dive
...Evens easy

Set (300)
12 x 25s on :40 
...mid pool working turns

Cool-down (400)
200 KICK
200 EZ