Workout

Warm-up 
600 free (every 3rd 50 non-free) 

Kick-set 
400 IM 

Set 
200 swim drill 
5 x 100 free on 1:45 (hold steady pace) 
200 moderate to EZ swim 
5 x 100 free on 1:45 (solid - controlled harder pace) 
200 moderate to EZ swim 

Set 
6 x 50 choice on 1:30 
…odd-fast
…even-moderate

Warm-down 
100 EZ