Workout

Warm-up (500) 
200 swim, 200 kick, 100 drill

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

Set (1600)
2 rounds 
2 x 200 IM on 3:30
...good turns/finishes 
4 x 50 free on :50
...D1-4
2 x 50 kick on 1:10
...build to FAST  
EZ 100 on 2:30

Set (500) 
500 pull  
…pace 70%/80% 

Cool-down (200) 
200 swim 
...moderate to EZ choice