Workout

Warm-up (600)
300 free 
6 x 50 kick choice (rest 10 sec.) 

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

Set (600) 
2 x 300 pull 4:15
…Descend 1-2

Set (1400)
2 rounds 
400 IM (80% effort)
... 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