Workout

Warm-up (400)
16 x 50's 
...25 drill/25 swim on :55 

Drill-set (400)
4 x 100 (KLRS) on 2:00 
...25-kick, 25-left arm, 25-right arm, 25 swim 

Pull-set (600)
4 x 100 free on 1:30 
4 x 50 (DPS) on :45 

Set (stokes ok) 2 rounds (600)
1 x 50 catch-up on 1:00 
1 x 100 (50 first/50 swim) on 1:45 
1 x 150 (50 first/50 swim/50 catch-up) on 2:30 

Set (1200) (2 rounds)
400 IM (broken at 50 - rest 10 sec.) 
200 IM kick (broken at 25 - rest 5 sec.) 

Warm-down (200)
4 x 50 choice EZ