Workout

Warm-up (600)
3 x 200 (swim, drill, pull) 

Set (600)
Swim 12 x 50's on :50 
...descend 1-4 

Set (200)
Kick 4 x 50 on 1:15
…last 15m FAST 
 
Set (1400) 
4 rounds
Swim 2 x 50's on 1:00 
...25 easy/25 HARD
Swim 1 x 50 Moderate 
Swim 2 x 100 on 2:00 
...ALL HARD 

Set (400)
Pull 400 Moderate  (5cb)

Warm-down (200)
Swim 200 EZ choice