Workout

Warm-up 
400 swim 
200 kick 
200 pull 

Set 
8 x 50's swim on 1:00 
...IM order (2 of each stroke) 
...descend 1-2 

Set 
4 x 100's IM on 2:00 
...hold steady 

Set 
2 x 400 free 
...rest :30 sec. 
...choice of equipment 

Set 
8 x 50's kick on 1:00 
...use them if you need them 

Warm-down 
200 EZ swim