Workout

Warm-up 
400 choice 

Kick-set 
4 x 100 kick  
...rest 10 sec. 

Set  
6 x 50 on 1:00 or 20 sec rest 
...IM order 

Set  
400 free on 6:00, then 2 x 200 IM on 4:00 
300 free on 4:30, then 6 x 50 IM order on 1:00 
Neg. Split the free/ descend the IM's 

Set
2 x 400 IM
...rest 1:00
...build each 100

Warm-down 
200 EZ