Workout

Warm-up (600)
400 swim
200 pull
...3,5,7,5 cb per 50
 
Set (400)
8 x 50 Kick on 1:00
...IM order 

Set (2400)
4 x 100 IM on 1:30
3 x 100	FR on 1:20

4 x 125 IM on 2:00 
...1: 50FL,2: 50BK, 
...3: 50BR,4: 50FR 
3 x 100	FR on 1:20

4 x 150	IM on 2:30
...50 of each, no free 
3 x 100	FR on 1:20 

Cool-down
6 x 100 Easy
...rest 10-15 sec.