Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (400)
Swim 400 reverse IM 
…50 drill/50 swim 

Set (600)
Pull 3 x 200 on 3:30  
…descend 1-3

Set (1600)
2 rounds  
Swim 2 x 200 IM on 3:30 
…80% effort  
6 x 50 free on :45
…d1-4 
2 x 50 kick on 1:15   
…no fins

Cool-down (200)
...moderate to EZ choice