Workout

Warm up (500)
400 swim
100 kick

Set (700)
8 x 50
2 on :50, 2 on :45, 
2 on :40, 2 on :35
4 x 75 on 1:15 
...kick/drill/swim by 25, 

Set (600)
2 rounds
100 (Catch-up drill) 2:00
2 x 50 sprint on 1:00
4 x 25 ez on :30

Set (600)
2 x 100 on 1:30
…steady pace
16 x 25 on :30
   #1: kick
   #2: drill
   #3: swim
   #4: RACE

Cool-down (400)
200 moderate
200 EZ choice