Workout

Warm-up (800)
4 x 200 (rest 15-20 sec.) 
1- free 
2- choice 
3- non free
4- drill

Set (400)
Kick 400 choice
...last 100 no fins

Set (400)
400 pull (3cb-long strokes) 

Set (600)
2 rounds... 
2 x 150's on 3:00 
...first round all free   
...second round last 50 stroke (IM order)

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

Warm-down (200)
200 EZ