Workout

Warm-up (1000)
200 swim
4 x 100 KLRS  
(25 kick, 25 left arm only, 25 right arm only, 25 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 (200)
200 EZ choice