Workout

Warm-up (400)
400 choice 

Set (800)
4 x 200 
1-drill 
2-kick 
3-pull (no paddles)
4-IM 

Set (400) 
6 x 50's on 1:00 
...descend 1-3 
...to 90% effort 

EZ 100 swim 

Set 
4 x 25's choice on 1:00 
...MAX+ effort 

Cool-down 
300 choice 
...moderate to EZ