Workout

Warm-up 
300 swim 
300 kick 
200 IM (25 drill/25 swim) 
100 IM 

Pull-set 
3 x 300 
...5CB on 5:15 

Main-set (2 rounds) descend 1-2 
200(or 150) swim on 3:00 
100 kick on 2:00 
400 swim(or 350) on 6:00 

Warm-down 
3 x 100 choice
...Moderate to EZ 

Total 3500 YDS