Workout

3200
Warmup (600) (11:00)
12 x 50
…odds swim on :50 / evens kick on 1:00

Set (800) (14:00)
2 x 100 on 2:00
…alt 25 choice / 25 breast
2 x 100 on 1:50
…alt 25 choice / 25 fly
2 x 100 on 1:40
…alt 25 choice / 25 back
2 x 100 on 1:30
…alt 25 choice / 25 free

Set (800) (12:00)
8 x 100 pull on 1:30
…negative split

Set (1000) (17:20)
4 rounds
25 fly on :50
50 breast on 1:00
75 back on 1:10
100 IM on 1:20