Workout

Warm-up (600)
400 free
200 stroke

Set (600)
4 rounds
3 x 50 IM on 1:00
50 kick/50 drill/50 swim  

Set (2100)
3 rounds
400 IM on 8:00
…broken at 100…rest 10 sec.
…25 stroke/25 free
200 IM on 3:00
2 x 50 recovery on  1:00

Cool-down (100)
100 EZ