Workout

Warm-up (400) 6 mins
400 choice

Set (800)
2 x 400
1) 25 IM order drill/50 free/
25 fist closed free
2)50 kick/50 swim/50 swim/50 kick  

Set(1400) 
2 rounds
4 x 100 
1: 75 fly/25 free 1:30
2: 75 back/25 free 1:40
3: 75 breast/25 free 1:50
4: 100 Free 2:00
4 x 50 on  :45
100 IM/stroke on 2:30
...FAST

Cool-down (200)
200 choice