Workout

3300 yards

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

Set 
2 rounds 1:50 / 2:00 / 2:10
100 swim on 1:50 / 100 drill on 2:00
100 kick on 2:10

Set (600) 
12 x 50's on 1:00
...odd: 25 breast w / fly kick / 25 free
...even: 25 kick / 25 free

Set (1600)
400 IM - reverse order on 8:00
...50 or 25 drill / 50 or 25 swim
2 x 200 Free on 3:00
...negative split  
4 x 100 IM on 1:40
4 x 100 choice on 1:40

Cool down 200 plus…