Workout

Warm-up 
600 choice 

Set 
5 x 200 on 4:00
1-drill 
2-kick 
3-pull 
4-IM 
5-free

Set 
6 x 50's on 1:00 
...descend 1-3 
...to 90% effort 

EZ 200 swim 

Set 
4 x 25's choice on 1:00 
...MAX+ effort 

Cool-down 
600 choice 
...moderate to EZ