Workout

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

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

Set (600) 
2 x 250 pull on 4:15
…pace 70%/80% 

Set (1800)
2 rounds 
3 x 200 IM on 3:45 
...good turns/finishes 
4 x 50 free on :50
...descend 1-4
2 x 50 kick on 1:15
...build to FAST last 15m 

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