Workout

Warm-up (800)
1 x 200 on 8:00 
3 x 200 on 3:45 
...drill, swim, kick

Main Set (1200)
4 rounds 
1 x 100 on 2:30 
...IM Drill  
1 x 200 on 4:00 IM 
...descend 1-4

Set (200)
4 x 50 on 2:00 
...FAST Kick 

Set (600)
6 x 100 pull on 1:45  
...descend 1-4, 5-8 

Cool-down (200) 
200 EZ swim