Workout

Warm-up 
200 free 
200 kick 

Set 
12 x 50 on 1:05 
...25 drill/25 swim 

Set 
4 x 150 on 2:30/or 2:45 
50 free, 50 stroke, 50 free 
...IM order 

2 x 400 broken on 8:00 
...200 easy/moderate, rest :20, 
...2 x 100 rest :05 good effort 

Set
400 moderate kick
...last 100 no fins 

Warm-down 
200 EZ swim