Workout

4100 yards

Warm Up (500) (10:00)
300 choice, 100 kick, 100 drill on 10:00

Set 
10 x 100 rest :20 seconds in between
…odds swim / scull / swim / scull
…evens swim / kick / swim / kick

Set 
3 rounds
4 x 50 on 1:10
…stroke / free IM order
4 x 50 choice on 1:00

Set
3 x 100 free on 1:40
1 x 100 IM on 2:00
3 x 100 free on 1:40
2 x 100 IM on 2:00
3 x 100 free on 1:40
…take an extra minute rest
200 IM for time
…keep it legal
…optional swim the 3 x 100 pull

200 cool down till pulse under 100