Workout

Warm-up (1500)
500 swim   
500 Kick  
500 pull  

Set (1600)
4 rounds
4 x 100 on 1:30 
…descend 1-4
...rounds 1,3 all free
...rounds 2,4 IM
  
Set (800)
Pull 2 x 400 on 6:00
...3 cb
...d-1-2

Cool-down (500)
500 kick/swim