Workout

Warm-up 
500 swim 
...50 free/50 non-free 

Set 
10 x 50's kick on 1:00 

Set 
3 x 500's on 10:00 (easy kick to rest) 
...#1 - buoy only 
...#2 - paddles and buoy 
...#3 - paddles and fins 
descend 1-3 

Set 
8 x 100's IM on 2:00 

Set 
8 x 25's free 
...moderate to EZ 
...together swims