Workout

Warm up (200)
200 free

Set (1200)
3 rounds
100 IM on 1:50
100 free on 1:40
4 x 50 free 2 on 55, 2 on 50
...descend 1-4

Set (1400)
2 rounds
300 Pace on 4:45
200 Pace on 3:15
100 Sprint on 1:30
100 Easy  

Set
Relay Starts

Cool-down (200)
200 EZ choice