Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (800)
4 x 100 IM on 1:45
4 x 100 free on 1:30
…descend  1-4

Set (400)
8 x 50 on 1:10  
…25 kick , 25  swim  

Set (1200)
4 rounds
200 IM on 4:00
100 free on 1:45

Set (400)
400 pull
…3cb

Cool-down (200)
200 EZ