Workout

Warm-up (600)
200 free, 100 IM 
100 free, 100 IM 
100 IM 

Set (500)
50 kick, 100 kick, 150 kick, 200 kick 
...25 ez/25 FAST 
...on 1:05 per 50 base 

Set 
3 rounds (1200)
200 pull on 3:00, 2 x 50 breast on 1:00 

Set (800)
2 x 400 (or 350/300) swim on 5:30 
....descend 1-2 

Cool-down (400)
4 x 100 choice 
1-2 moderate on 1:45 
3-4 EZ on 2:00