Workout

Warm-Up (500) 
200 swim, 200 drill
100 IM

Set (600)  
2 rounds
3 x 100 on 2:20
...kick, drill, swim x 2

Set (1100)  
2 rounds
Swim 3 x 100 
...build & descend
...1:40, 1:35, 1:30
200 (fast) on 3:00
50 (easy) on 1:15

Set (600)  
Pull 3 x 200 on 3:00
...odd 3cb
...even 5cb

Cool-down (200)
200 EZ