Workout

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

Set (600)
12 x 50's on 1:00
...IM order
25 drill/25 swim

Set (800) 
2 x 400 pull on 6:00   
…pace 70%/80% 

Set (1400)
2 rounds 
2 x 200 IM on 3:15 
...good turns/finishes 
4 x 50 free on :45 
...descend 1-4
2 x 50 kick on 1:05
...build to FAST 2nd 25 

Challenge Set (400)
400 IM for time 

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