Workout

Warm-up (900)
300 swim/100 kick
200 swim/100 kick
100 swim/100 kick

Set (200)
4 x 50 on :50
...build AND descend

Set (1400)
4 x 100 on 1:40 (2 build/2 fast)
100 easy on 2:00
4 x 75 on 1:20 (2 build/2 fast)
100 easy on 2:00
4 x 50 on :55 (2 build/2 fast)
100 easy on 2:00
4 x 25 on :30 (2 build/2 fast)
100 easy on 2:00

Set
500 pull
...3cb odd 100's
...5cb even 100's

Cool-down
200 EZ choice