Workout

Warm-up (800)  
400 swim, 200 kick, 
200 drill

Set (600)
12 x 50's on 1:10
...IM order
25 drill/25 swim

Set (600) 
2 x 300 pull on 4:45
…pace 70%/80% 

Set (1800)
2 rounds 
2 x 200 IM on 3:15 
...good turns/finishes 
6 x 50 free on :55 
...descend 1-3
4 x 50 kick on 1:15
...build to FAST last 15m 

Cool-down (400) 
400 choice
...moderate to EZ choice