Workout

Warm-up (600) 
400 swim 
200 kick 

Set (400)
8 x 50's on 1:00
...25 stroke/25 free
...stroke=drill

Set (2400) 
100 IM on 2:00 
4 x 100 on 1:30 
…descend 1-4 
200 IM on 4:00 
6 x 100 on 1:30 
…descend 1-3, 4-6 
300 IM on 6:00 
8 x 100 on 1:30 
…descend 1-4, 5-8 
 
Set (400) 
8 x 50's kick on 1:00
...descend 1-4, 5-8 
 
Cool-down (400) 
400 choice 
...moderate to easy