Workout

Warm-up 
300 swim 
300 kick (last 100 no fins) 
300 pull (5cb)

Set 
16 x 50's on 1:00 
...good streamlines/no breath flags to wall

Set 
3 x 200 IM’s 
on 4:00 
...odd drill 
...even HARD 

Set 
400 Kick 
...with fins 
...even 50's hard effort 

Cool-down 
200 
…moderate to EZ effort