Workout

Warm-up  (600)
400 free 
200 I'M
...25 drill/25 swim

Set (600)
12 x 50 kick on 1:05
...balance on side

Set (500)
500 pull 
...3cb on odd
...5cb on even 100's

Set (1500)
10 x 150 free on 2:00
...1-5 hold steady pace
...6-10 last 50 FAST

Set (400)
8 x 50 swim
...odd FAST
...Even EZ

Cool-down (400)
400 EZ swim