Workout

Warm-up (1000)
4 x 250 
…50 swim/100 drill/100 kick
…reverse IM order 

Set (400)
8 x 50's on 1:00 choice
…descending 1-2 

Set (1200)
3 x 400 on 8:00 
…300 free, rest: 30
…100 stroke - descend 1-2 on stroke

Set (600)
3 x 200
...rest 15 sec.
...100 swim/100 kick
...choice kick 

Warm-down (400)
400 EZ choice
…200 moderate
…200 EZ