Workout

Warm-up (900)
300 swim 
300 kick 
300 pull (5 cb) 

Set (600)
12 x 50's on 1:00 or 8 on 1:15 
...25 stroke/25 free (IM order) 
...rest 1:00 after 6 

Set (400)
400 (25 fly/25 free) 
...with fins 

Set (800)
8 x 100's (or 75's) pull on 1:30 
...descend 1-4, 3cb 

Cool-down  (400)
200 Moderate 
100 EZ