Workout

Warm-up (600)
300 swim/200 kick
100 drill

Set (800)
8 x 100 pull on 1:45
...descend 1-4
...3 cb

Set (1800)
2 rounds
400 IM on 6:00
...50 drill/50 swim  
2 x 200 IM on 3:45
...reverse order 
100 easy on 3:00

Set (600)
12 x 50 on 1:10
...15m fast/35m smooth
...25m fast/25m smooth
...35m fast/15m smooth
...all Fast

Cool down (200)
100 easy