Workout

Warm-up (1000)
100 swim
200 drill 
300 kick 
400 pull 

Set (600)
12 x 50 
...odd swim :55
...even kick on 1:15 

Set (1400)
400 Moderate choice 
4 x 100 on 2:00 hard
  
200 Moderate choice  
4 x 50 on 1:30 hard
  
100 Moderate choice 
100 Hard

Warm-down (400)
200 Moderate  
200 EZ