Workout

Warm-up (600)
2 rounds
100 free/100 drill/100 stroke

Set (400)
8 x 50 swim/kick IM order
…on 1:00

Set (2100) 
3 rounds
200 swim on 3:00
…moderate
2 x 100 swim on 1:20
…build
4 x 50 fast on :40
4 x 25 SPRINTS on 1:00
 
Set (400)
Pull 4 x 100…rest 10 sec.

Warm-down (200)
200 EZ