Workout

Warm-up (600)
600 reverse IM
…50 drill/50 kick/50 swim

Set (400) 
8 x 50's on 1:15
...25 scull/25 swim

Set (800)
4 x 200 on 3:20
…broken at 100,150
...w/10 sec. 

Set (800)
4 rounds
4 x 50’s on 1:15
...red lines

Cool-down (300)
300 choice 
...moderate to EZ
…choice of equipment