Workout

Warm-up (600)
600
...every 3rd 50 non-free 

Pull-set (500)
10 x 50 on :50 
...moderate - good strokes

Main-set (1500)
Swim 500 on 7:30 
Swim 400 on 6:00 
Swim 300 on 4:30 
Swim 200 on 3:00 
Swim 100 on 1:30 
Increase Speed on each distance down the ladder 

Moderate 200 Choice 

Set (500)
Kick 10 x 50 
...choice on 1:00 

Cool-down (200)
eoo EZ choice