Workout

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

Set (500)
10 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 (1400)
2 rounds 
2 x 200 IM on 3:30
...good turns/finishes 
4 x 50 free on :55
...descend 1-4
2 x 50 kick on 1:10
…FAST last 15m 

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