Workout

Warmup 
10 x 50 continuous choice

Set 
12 x 50 on 1:10 kick choice

Set
6 x 50 choice drill on 1:10

Set
4 x 100 IM drill on 1:50

Set
500 pull 
…keep even stroke rate into turns

Set
2 x 200 IM on 3:45
4 x 100 on 1:45
2 x 200 IM on 3:40
5 x 100 on 1:40
2 x 200 IM on 3:30
6 x 100 on 1:30