Workout

Warm-up (600)
200 Swim, 200 Stroke 
200 Kick 

Set (600)
12 x 50 drill on :55
...3 each stroke 

Set (1200)
4 rounds
100 build on 2:00 
75 on 1:30 80%
50 on 1:00 90%
25 on :30 100%
50 EZ on 2:00 

Set (600)
Pull 6 x 100
..descend 1-3
...10-15 rest

Cool-down (300)
100 kick
200 swim