Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick

Set (1000)
4 x 250  
…reverse IM order
…100 kick/100 drill/50 swim

Set (1800) 2 rounds
3 x 200 IM on 3:30 
…good turns/finishes
2 x 50 free on 1:00 
…25 moderate/25 HARD 
4 x 50 stroke/free on 1:15
…IM order  

Set (600)
Pull 2 x 300 on 5:00
…100 fr/100 bk or brst/100 fr
…pace 70%/80%

Cool-down (200)
200 swim 
...moderate to EZ choice