Workout

Warm-Up: (600)
300 swim, 200 pull
100 kick

Set  (800)
8 x 100 on 2:00
...75 swim/25 kick
Fins OK

Set (800)
2 rounds:
100 IM on 1:45
2 x 50 on 1:00
...breast drill
200 free on 3:15

Set (1400) 
200 strong on 3:15
2 x 300 on 4:30  
...Steady pace
4 x 100 on 1:30 
...descend 1-3, 4 EZ
200 FAST

Cool Down: (400)
200 kick
200 EZ Choice