Workout

Warm-up (800)
200 swim
4 x 150’s on 3:00
 …kick / catch-up drill / swim by 50’s  

Set (400)
400 IM
…50 drill/50 swim

Set (400)
8 x 50 free, 2 on 55, 2 on 50, 2 on 45, 2 on 40 
 
Set (800)
(Work the IM's / recover on the free's)
1 x 200 IM on 4:00
1 x 100 free on 2:00 (easy)
1 x 150 IM on 3:30 (50 fly / 50 back / 50 breast)
1 x 100 free on 2:00
1 x 150 IM on 3:30 (50 fly / 50 back / 50 breast)
1 x 100 free on 2:00

Cool-down (200)
200 EZ