Workout

Warm-up (1000)
4 x 250 stroke
...rest 20 sec.
...100 drill/100 kick/50 swim
...reverse IM order

Set (300)
6 x 50 kick on 1:10
...descend 1-3

Set (2000)
400 free on 6:40 
2 x 50 fly descend on 1:30
300 free on 5:30 
4 x 50 back descend on 1:30
200 free on 3:40 
6 x 50 breast descend on 1:30
100 free on 1:50 
8 x 50 free descend on 1:30

Set (400)
400 pull
...5cb

Cool-down (100)
100 EZ choice