Workout

Warm-up 
4 x 200 (rest 15-20 sec.) 
1- free 
2- choice 
3- non free
4- drill

Set
Kick 400 choice
...last 100 no fins

Set 
400 pull (3cb-long strokes) 

Main-set 
2 rounds... 
3 x 150's on 3:00 
...first round all free   
...second round last 50 stroke (IM order)

Set 
400 swim/kick by 50's 
...w/fins 

Warm-down 
200 EZ