Workout

Warm-up (700)
400 free 
6 x 50 kick choice (rest 10 sec.) 

Set (400)
400 IM (25 drill/25 swim) 

Pull-set (600)
2 x 300 (rest 1:00) 
…pace 70%/80% 

Set-2 rounds (1400)
2 x 200 IM on 3:30 (80% effort) 
...good turns/finishes 
4 x 50 free on 1:00 (d1-4) 
2 x 50 kick on 1:15 (25 moderate/25 HARD) 

Warm-down (200)
200 swim
...moderate to EZ choice