Workout

Warm-up (600)
400 swim 
200 Kick

Set (400)
16 x 25 IM on: 30
…order 4 Swim, 4 kick, 4 swim, 4 kick  

Set (2400)
2 rounds
8 x 50's free on 1:00
...odd free, even IM
4 x 100's on 1:45
...odd free, even IM
2 x 200's on 3:00
...odd free, even IM

Set (400)
400 IM kick

Set (500)
Pull 500
...5 cb 
 
Cool-down (200)
200 EZ