Workout

Warm-up (500)
300 swim
100 kick, 100 drill

Set (300)
Swim 200 IM 
...25 drill/25 swim 
Swim 100 IM 

Set (1500)
4 rounds 
200 fr/3:00 (mod-70%)
100 fr/1:30 (hard-80%) 
50 kick on 1:30 (MAX) 
EZ 100

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

Set (400)
400 pull  (5cb)

Cool-down (200)
200 EZ choice