Workout

Warm-up (800)
Swim 400, Kick 200
200 IM

Set (500)
2 x 100 on 1:45
…50 Drill/50 Swim  
Swim 6 x 50 on 1:00
...25 moderate/25 FAST   
…IM order

Set (500)
Kick 4 x 100 on 2:15
…IM order
Swim 100 EZ

Set (800)
Swim 16 x 50 on 1:30
…25 SPRINT/25 DPS
…IM Order

Set (500)
Pull 500  
…descend 100's

Cool-down (400)
…Swim 400
...moderate to EZ