Workout

Warm-up (600)
3 x 200 swim/kick
...add 50 kick (no board) from the back
(150/50, 100/100, 50/150)

Set (500)
4 x 125 IM on 2:30
...add 25 per stoke from back

Set
200 kick on 4:00, 6 x 50's on 1:00
...descend 1-3 on 50's

Set 3 x 600 on 9:00
...3rd and 6th 100 IM
...100 IM at 80% effort

Cool-down (200)
200 moderate to EZ swim