Workout

Warm-up (800)
400 free 
8 x 50 kick choice (rest 10 sec.) 

Set (500)
12 x 50's on 1:00
...IM order
25 drill/25 swim

Set (600) 
2 x 300 pull (rest 1:00) 
…pace 70%/80% 

Set (1400)
2 rounds 
2 x 200 IM on 3:15 
...80% --good turns/finishes 
4 x 50 free on :45 (d1-4) 
2 x 50 kick on 1:05
...build to FAST last 15 meters   

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