Workout

Warm-up 
2 x 400 choice 
...50 hard/50 easy on 2nd 400 

Kick-set 
400 choice 
...last 100 no fins 

Main-set 
4 x 4 x 50 IM order on 1:00 
...stroke/free 

4 x 100 IM on 2:00 

200 IM (ALL OUT FAST) 
...GOOD FORM and TURNS 

Warm-down 
200 Moderate 
200 EZ 
Choice of equipment