Workout

Warm-up (600)
200 swim 
200 kick 
200 pull 

Set (300)
200 IM 
...25 drill/25 swim 
100 IM 

Set (1400)
4 rounds 
200 free on 3:00 (moderate-65%) 
100 free on 2:00 (hard-80%) 
50 kick on 1:30 (max effort) 

100 EZ 

Set (300) 
6 x 50's choice on 1:15 
...descend 1-3 

Set (400)
400 pull on 6:00 
...first 100/last 100 shark drill 
(50 left/50 right on drill) 

Cool-down (100)
100 EZ kick/swim