Workout

Warm-up (1000)
300 swim/200 kick/100 drill

Set (800)
8 x 100 pull on 1:45
...descend 1-4
...3 cb

Set (1800)
2 rounds
400 IM on 6:00
...50 drill/50 swim  
2 x 200 IM on 3:45
...reverse order 
100 easy on 3:00

Set (300)
300 kick
..last 100 no fins

Cool down (100)
100 easy