Workout

Warm-up (600)
200 swim 
200 kick 
200 pull 

Set (300)
200 IM 
...25 drill/25 swim 
100 IM 

Set (1400)
4 rounds 
200 fr  on 3:00 (moderate)
100 fr on 2:00 (hard-80%) 
50 kick on 1:30 (max) 

100 EZ 

Set (300) 
6 x 50's choice on 1:15 
...descend 1-3 

Set (500)
500 pull  
…5 cb

Cool-down (200)
100 EZ kick/swim