Workout

Warm-up (400)
400 choice 

Set (600)
4 x 150 on 2:15
...1-2 Free 
...3-6 IM order (50 kick/50 drill/50 swim) 

Set (1200)
3 rounds
4 x 100 (1,3 on 1:40 or rest 15 sec. 2,4 on 1:20 or 
rest 10 sec.) 
...#1. IM change every 25 
...#2. Free 
...#3. IM every 100 
...#4. Free 

Set (300)
8 x 50 kick Fly on BK 
...underwater past flags 
...on 1:00/1:10 

Set (500) 
Pull 2 x 250(or 200) 
...descend 1-2 
...rest 10 sec 

Cool-down (200)
200 EZ