Workout

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

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

Set (1400)
2 rounds 
2 x 200 IM on 4:00
…broken at 50's (10 sec) 
2 x 50 kick on 1:15
...build to FAST last 15m 
4 x 50 free on 1:00
…FAST to red line
..add line each 50

Set (300)
Pull 300 
…5 CB
 
Cool-down (200) 
200 swim 
...moderate to EZ choice