Workout

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

Set (600)
12 x 50's on 1:00
...IM order
25 drill/25 swim

Set (600) 
2 x 300 pull on 4:15  
…pace 70%/80% 

Set (1400)
2 rounds 
400 IM Broken 6:30
…rest 10 at 75's
...good turns/finishes 
4 x 50 free on :45 
...descend 1-4
2 x 50 kick on 1:00
...FAST last 15m 

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