Workout

Warm-up 
400 free 
8 x 50 kick choice (rest 10 sec.) 

Set 
400 IM (25 drill/25 swim) 

Pull-set 
2 x 300 (rest 1:00) 
…pace 70%/80% 

Set-2 rounds 
2 x 200 IM on 3:30 (80% effort) good turns/finishes 
4 x 50 free on 1:00 (d1-4) 
2 x 50 kick on 1:15 (25 moderate/25 HARD) 

Warm-down 
200 swim 
...moderate to EZ choice