Workout

Warm-up 
400 choice 
200 kick (no fins) 

Set
8 x 50 (25 drill/25 swim-build) on :55
8 x 50 swim on :50 (25 moderate/25 HARD)

100 EZ  swim

Set
3 x 200 pull on 3:00 (moderate - feel good swim) 

Set
4 x 100 choice on 1:45 (descend 1-2 to 90% effort) 

EZ 100 kick 

Cool-down 
200 moderate 
200 EZ choice