Workout

Warm-up (800)
4 x 100's
...swim, drill, kick, swim
400 pull - 5cb 

Set (400)
400 IM swim
…50 drill/50 swim 

Set (1200)
8 x 150's 2:45 (descend 1-2) 
…1-2 50 free-50 fly-50free 
…3-4 50 free-50back-50 free 
…5-6 50 free-50 breast-50 free 
…7-8 All free 

Set (400)
400 kick 

Cool-down (400)
200 swim moderate 
200 EZ choice