Workout

Warm-up
Swim 400 choice

Set
400 (swim, kick, drill, swim)
...first and last 100 IM

Set
300 kick + 300 pull (3,5,7 cb by 100’s)

Set  
10 x 50’s on :50 (80%)
Or
8 x 50’s on 1:00

Set
8 x 100’s (on 1:45
...descend 1-4
...choice of equip. 
Or 6 x 100’s on 2:00

Warm-down
200 moderate
100 EZ