Workout

Warm up (500)
400 swim
...50 free/50 drill
100 kick

Set (600)
8 x 75 on 1:15
...RT, LFT, CU
  
Set (2000)
400 free pace on 6:00
...descend by 100's
2 x 200's on 2:40
2 x 100's IM on 1:45
descend 1-3
4 x 100's on 1:15
8 x 75's on 1:00
 
Set (200)
8 x 25's on :30

Cool-down (200)
200 EZ choice