Workout

Warm-up (500)
Swim 4 x 100 
...10 sec. rest 
Kick 100 - no fins 

Set (1200)
Swim 4 x 300's on 4:30 
...200 free/100 IM 

Set (800)
Pull 4 x 200's on 3:00 
...descend 1-4

Set (500)
2 rounds 
Kick 3 x 50's on 1:00 
swim 1 x 50 HARD on 1:30
...second round on :55 
50 EZ on 2:00

Cool-down 
200 EZ choice