Workout

Warm-up (1000)
5 x 200 
...50 drill/100 kick/50 swim 
...choice 
…rest 20-30 

Set (600)
12 x 50's on 1:00 
...IM order 

Set (1600)
4 x 400 on 8:00 
200 free, rest :20, 
200 stroke - descend 1-2 on stroke 

Set (600)
6 x 100 choice kick on 2:00 
…descend 1-3 

Cool-down (400)
400 moderate to EZ 
…choice