Workout

Warm-up (600)
300 swim, 200 kick, 100 drill 

Set (400)
200 kick  (2nd 100 harder) 
4 x 50 on 1:10
...25 swim/25 kick 
...descending 1-2 

Set (800)
100 swim drill 
6 x 100 free on 1:30 
...hold steady pace 
100 EZ 

Set (600) 
12 x 50’s choice on 1:30 
...odd-free 
...even-stroke drill

Set (1000)
2 rounds
4 x 100 IM's on 2:00
...descnd 1-4  
100 EZ kick

Cool-down (200)
200 moderate to ez