Workout

3100 yards

Warmup (500) (10:00)
300 swim / 100 drill / 100 kick

Set
4 x 50 choice kick 
…odds on :50 / evens on 1:00
4 x 50 dolphin kick on 1:05
4 x 50 breast kick on 1:05
4 x 50 choice swim on :55

Set
100 free on 1:40
100 IM on 1:50
100 free on 1:40
2 x 100 IM on 1:50
100 free on 1:40
3 x 100 IM on 1:50
100 free on 1:40
4 x 100 IM on 1:50
…keep the 100 free aerobic / recovery mode
…descend the IMs

Set
Pull set with bouy only
4 x 100 on 1:45
…odds 50 back / 50 free
…evens 50 breast / 50 free