Workout

Warm-up (600)
400 Swim
200 pull (3,5,7,5)

Set (400)
400 IM
IM order
…25 kick, 25 drill, 50 swim 

Set (2200)
2 rounds
4 x 150 on 2:15
…50 free/100 IM  
4 x 75 free on 1:00
…strong pace
4 x 25 on :30
...IM order
…Technique

Cool-down (200)
200 EZ