Workout

Warm-up (600)
300 swim, 200 kick, 100 drill 

Set (400)
200 kick  (2nd 100 harder) 
then 4 x 50 on 1:00
...25 swim/25 kick 
...descending 1-2 

Set (800)
100 kick on 2:10 
then 6 x 100 free on 1:30 
...hold steady pace 
100 EZ 

Set (600) 
12 x 50’s on 1:00 
...25 free/25 stroke
...IM order
  
Set (1000)
2 rounds
2 x 200 IM's on 3:30
...descend 1-2  
100 kick on 2:30

Cool-down (400)
400 moderate to ez
…choice of equipment