Workout

Warm-up (600)
300 swim, 200 drill, 100 IM

Set (600)
4 rounds
100 swim on 1:30
1 x 50 kick on 1:00
...even rounds stroke
 
Set (2000):
400 on 6:00
...last 100 IM
4 x 25 FAST on :30
300 on 4:30
...last 100 IM
4 x 50 FAST on :45
200 on 3:00
...last 100 IM
4 x 75 FAST on 1:00
100 IM on 2:30
4 x 100 FAST on 1:15

Cool-down (200)
200 ez