Workout

Warm-up (800)
400 swim
8 x 50 
...2 on :50, 2 on :55, 2 on 1:00, 2 on 1:05

Set (300)
4 x 75 kick/drill/swim by 25
...one of each stroke on 1:15

Set (1200) 
100 kick
100 75% catch-up drill
4x25 sprint on :30

4 x 25 build on :30
100 kick
100 75% catch-up drill
3 x 50 sprint on 1:00

4 x 25 build on :30
100 kick
100 75% catch-up drill
2 x 75 sprint on 1:45

4 x 25 variable on :30
100 kick
100 75% catch-up drill
1 x 100 SPRINT

Set (300)
300pull (moderate)

200 EZ