Workout

Warm-up (500)
200 swim, 200 kick 
100 drill

Set (600)
12 x 50 on :55
…odds: DPS 
…evens: descend 1-3 

Set (1600)
400 pull 6:30 
2 x 200 on 3:30 
…build and descend 
400 steady 6:15
8 x 50 FAST on :50

Set (300)
Kick 6 x 50's on 1:10
...25 dolphin/25 Flutter

Cool-down (200)
200 EZ