Workout

Warm-up (500)
500 swim 
...50 free/50 non-free 

Kick Set (400)
8 x 50's kick on 1:05
…1-4 free
…5-8 choice 

Pull Set (1500)
3 x 500's (or 450/400) on 7:30
...#1 - buoy only 
...#2 - paddles and buoy 
...#3 - paddles and fins 
(descend 1-3) 

IM Set (600)
6 x 100's IM on 2:00 

Warm-down Set (200)
8 x 25's free 
...moderate to EZ 
...together swims