Workout

Warm-up 
600 choice 

Set 1 
Swim 4 x 100 (odd-stroke/even free) on 2:00 
100 EZ 
Pull 8 x 50 choice on 1:00 
100 EZ 
Swim 2 x 200 (1-IM, 2-choice) on 4:00 
100 EZ

Set 
6 x 100 kick on 2:00
…descend 1-3 

Set 2 - 2 rounds 
...200 moderate on 4:00 
...100 solid 80% effort 2:00 
...50 HARD (from a drive) 

Warm-down 
200 EZ