Workout

Warm Up (600):
300 swim, 200 kick, 100 drill

Set (1200)
3 rounds
200 free on 3:00/2:50/2:40
100 stroke 1:50/1:40/1:30
2 x 50 kick on 1:00

Set(2400)
4 rounds (IM order)
2 x 50 easy free on 1:00
150 on 2:40 
...kick/drill/swim 
150 on :50
...100 free on 1:20/50 stroke 
100 easy free on 1:30
100 stroke on 1:40
...1 min rest after RD 2

Cool-down (200)
200 EZ