Workout

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

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

Set (800) 
4 x 200 pull on 2:45 
…pace 70%/80% 

Set (1400)
2 rounds 
2 x 200 IM on 3:30
...good turns/finishes 
4 x 50 free on :45 
...descend 1-4
4 X 25'S on :30
…25 underwater
…25 FAST

Cool-down (100) 
100 swim 
...moderate to EZ choice