Workout

Warm-up (800)
200 swim/200 kick/200 drill/200 swim

Set (200)
4 x 50 build on :55

Set (1700)
5 x 200 on 3:30 
...descend #1-3, #4 easy, #5 hard
100 easy on 2:00
5 x 100 on 1:45 
...descend #1-3, #4 easy, #5 hard

Set (500)
10 x 50's kick on 1:10
odds: second 25 fast flutter
evens: choice

Cool-down (100)
100 easy