Workout

Warm-up 
250 swim 
250 kick 
250 pull 
250 swim 

Pre-set 
8 x 50 free on :50 or 1:00 (moderate) 

Main-set 
2 x 4 x 100 on 2:15 
1st round IM (d1-4) 
2nd round stroke (d1-20 
EZ 100 

Kick-set 
200 IM kick 
4 x 50 on 1 

Set 
2 x 200 IM on 3:30 (descend last 3, 1-3) 

Warm-down 
100 EZ