Workout

Warm-up (800)
Swim 400
Kick 200
Drill/Swim 200 IM

Set (1200)
16 x 75's on 1:15
...last 25 IM order

Set (1000)
Swim 4 x 250's on 4:30 
...broken 10 sec. after theshold
50 free set-up/100 non-free at theshold/100 IM

Set
Kick 6 x 50's on 1:05
...descend 1-2

Cool-down (200)
Swim 200 moderate to EZ