Workout

Warm-up 
2 x 400 swim 
...50 free/50 catch-up 
...50 choice/50 kick

Pull-set 
2 x 400 r..20 sec. 
1-5 cb 
2-3 cb 

IM set 
100 
200 
300 
400 
...rest 30-1:00 

Set
400 IM kick

Set
8 x 50's on 1:30
...25 stroke/25 free
...stroke IM order

Cool-down 
200 ez swim