Workout

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

Set (600)
12 x 50 on :50
…odds: DPS                              
…evens: descend 1-3  

Set (2000)
500 pull on 7:00                                        
2 x 200 on 3:00 
…build and descend  
300 steady on 4:15 
12 x 50 pace on :45
200 kick

Cool-down (300)
100 kick
200 EZ