Workout

Warm-Up: (500) 
2 rounds:
100 swim/50kick
100 drill

Set (500)
10 x 50 on 1:00
...IM order
25 drill/25 swim

Set (600)
2 x 300 pull on 4:00
...pace 70%/80%

Set (1400)
2 rounds:
2 x 200 IM on 3:30
...good turns and finishes
4 x 50  on :45
...descend 1-4
2 x 50 kick on 1:15
...last 15m FAST

Cool Down: (200)
200 EZ Choice