Workout

Warm-up (800)
300 swim 
6 x 50 kick  …rest 10 sec.
200 IM (25 drill/25 swim) 
 
Pull-set (600)
2 x 300 or 250 (5CB) 
…on 5:00/6:00 

Main-set (1400)
…2 rounds
…descend 1-2 
200 (or 100) swim on 3:15 
100 kick FAST on 2:30 
400 swim (or 300) on 6:00 

Warm-down (300)
3 x 100 swim
…Moderate to EZ on 2:00