Workout

Warm-up (600)  
300 swim, 200 kick, 
100 drill

Set (600)
12 x 50's on 1:15
...IM order
25 drill/25 swim

Set (1600)
2 rounds 
2 x 200 IM on 4:00
…broken at 50 (10 sec) 
4 x 50 kick on 1:15
...build to FAST last 15m 
4 x 50 free on 1:15
…FAST to red line
..add line each 50

Set (800)
Pull 800 
…Broken at 300
…10 sec.

Cool-down (400) 
200 kick
200 swim 
...moderate to EZ choice