Workout

3100
Warm Up 
500 choice at least 100 kick, 100 drill

Set
400 IM on 7:00
…reverse order (free,breast,back,fly)
…catchup free, 2 kick breast
…flutter kick on back, 1 arm fly
4 x 50 on :45
300 IM on 5:40 same drill as before
4 x 50 on :40
200 IM same drill as before

Set
4 rounds
25 breast on 1:10
50 fly on 1:10
75 free on 1:10
100 IM on 1:10

Set
Pull 300
…very moderate, aerobic 
…bilateral breathing

200 cool down