Workout

Warm-Up (600)
200 Swim
200 Reverse IM  
200 Kick/Drill

Set (600)
4 X 100 on 1:50
...50 stroke/50 kick  

Set (1600)
4 rounds
50 build on :50
100 pace on 1:30
100 neg split on 1:30
150 FAST on 2:30
 
Set  (400)
Pull 2 x 200 
...3/5CB by 50's
...rest 20 sec.

Cool-down (200)
200 EZ