Workout

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

Set (600)
12 x 50's on 1:00
...IM order
25 stroke/25 swim

Set (1600)
2 rounds 
2 x 200 IM on 3:00 (80% effort) good turns/finishes 
4 x 50 free on :45 (d1-4) 
2 x 50 kick on 1:00
...build to FAST last 15 meters 
EZ 100 

Set (1000) 
2 x 500 pull (rest 1:00) 
…pace 70%/80% 

   
Cool-down (200) 
200 swim 
...moderate to EZ choice