Workout

Warm Up (600)
12 x 50's on :55
 
Set (1200)
3 rounds
100 IM on 1:45
100 free on1:30
4 x 50 free 2 on 50, 2 on 45 
...descend 1-4

Set (1400)
2 rounds
300 Pace on 4:30
200 Pace on 3:00
100 Sprint on 1:30
100 Easy  

Cool-down (200)
200 EZ choice