Workout

Warm-up (1000)
500 (50 swim/50 kick) 
500 pull 

Set (1500)
10 x 150's free 
...rest 15-20 sec. 
..solid pace 

Set (400)
4 x 100's IM on 1:50/2:00 
...descend 1-4 

Set (300)
300 kick 

Cool-down (400)
200 moderate 
200 EZ