Workout

Warm Up (600)
400 swim
200 pull
...breathe every 3,5,7,5

Set (600) (group 2 - 75's)
6 x 100 on 1:45 for 1-3; 1:40 for 4-6 
1-3: 
50 kick fly + 50 drill back
50 kick back + 50 drill breast
50 kick breast + 50 drill free
4-6:
50 drill fly + 50 back
50 drill back + 50 breast
50 drill breast + 50 free

Set (1500) (group 2 - 200's)
6 x 250 IM on 3:30/3:45/4:00  
1-3: 50 fly/ 75 back / 50 breast / 75 free
4-6: 75 fly / 50 back / 75 breast /50 free
steady + good strokes

Set (400)
8 x 50 kick choice on 1:00;
…15 meters off each wall underwater

Cool-down (200)
200 EZ