Workout

Warm up (800)
200 swim
300 kick/swim x 50
200 drill/swim x 50
100 IM build

Set (1000)
2 rounds
150 on 3:00
…ez/med/hard
2 x 100 on 1:45
…50 Drill/ 50 DPS
3 x 50 on 1:20
…1) last 25 FAST, 
...2) middle 25 FAST 
...3) 1st 25 FAST

Set (600)
200 free on 3:30
2 x 100 stroke on 2:00
…2nd faster than 1st
4 x 50 choice on 1:30
…FAST

Cool down (400)
400 easy
..swim/drill/kick/swim