Workout

Warm-up (600) 
200 swim 
200 kick 
200 pull 

Set (400)
8 x 50's swim on 1:00 
...IM order (2 of each stroke) 
...descend 1-2 

Set (600)
6 x 100's IM on 2:00 
...hold steady 

Set (800)
Pull 2 x 400 free 
...rest :30 sec. 
  
Set (400)
8 x 50's kick on 1:00 
...25 moderate/25 FAST

Cool-down (400)
400 moderate to EZ swim