Workout

Warm-up
2 rounds
100 swim/100 drill/100 kick
 
Set (800)
8 x 50 kick/drill on 1:00 
...mix strokes
8 x 50 drill/swim on :55 
...mix strokes
 
Set (2600)
500 free (70%) on 6:40
400 IM or Stroke on 6:40
...50 kick/50 swim  
400 free (75%) on  5:20
300 IM or stroke on 5:00 
...25 kick/50 swim  
300 free; (80%) on 4:00
200 IM or stroke on 3:00
...good technique  
200 free; (80%) on 2:40
100 IM on 1:30
100 free on 85%
 
100 recovery

Set (900) 
100, 200, 300, 200, 100 pull on 1:20-1:30 base
option: last 50 back
 
Cool-down (200)
200 ez