Workout

Warm-up (500)
300 swim/100 kick/100 drill

Set (500)
5 x 100 pull on 1:30
...3/5cb by 50 

Set (1500)
4 rounds - IM order
2 x 25 kick on :40  
2 x 50 on 1:10  
...25 drill/25 swim
1 x 100 swim on 2:00  
round 1:  25 fly/25 free/25 fly/25 free
round 2:  25 back/25 free/25 back/25 free
round 3:  25 breast/25 free/25 breast/25 free
round 4:  100 IM
1 x 100 pull on 1:45  
breathe 3/5 by 25’s
 
Set (600)
12 x 50 swim @ 1:10 or r=15
4 x thru:
25 fly/25 back
25 back/25 breast
25 breast/25 free

Cool-down (100)
100 swim