Workout

Warm-up (600)
300 swim
200 kick
2 x 50 drill

Set (2400)
100 IM on 2:00
4 x 100 on 1:30 
…descend 1-4
200 IM on 4:00
6 x 100 on 1:30 
…descend 1-3, 4-6
300 IM on 6:00
8 x 100 on 1:30
…descend 1-4, 5-8
 
Set (400)
8 x 50's kick on 1:05
...descend 1-4, 5-8

Cool-down (200)
200 EZ choice swim


Cool-down (400)
400 choice 
...moderate to easy