Workout

Warm-up (800)
4 x 200 (swim,kick,pull,swim) 

Set(400)
8 x 50's on :50 
...descend 1-4 

Kick-set (200)
4 x 50 on 1:00 
Timed 100 

Set (4 rounds) (1400) 
2 x 50's on 1:30 
...25 easy/25 hard 
50 Moderate 
2 x 100 on 2:00 
...ALL HARD 

Set (400)
400 Moderate Pull 

Warm-down (400)
200 EZ choice