Workout

Warmup
500 choice

Set
2 x 200 30 rest between
…200 breast alt 50 swim/50 kick
…200 back alt 50 swim/50 kick

Set
3 rounds
4 x 50 on 1:00
…fly/back; back/breast; 
…breast/free; free/fly

Set
4 rounds
100 IM on 1:30
4 x 50
…odd rounds 50s on :40
…even rounds 50s on :50
…even rounds are stroke/free

Cool-down
200 EZ choice