Workout

Warm-up 
800 reverse IM on 15:00 
...100 drill-50 kick-50 swim 

Set 
8 x 50's on 1:15 
25 easy/long strokes - 25 HARD 

Set 3 x 200 IM on 4:00 
...descend 1-3 

Set 
8 x 50's stroke on 1:30 
...25 drill/25 HARD 

Set 
Pull 300  (3cb)

Warm-down 
200 EZ drill