Workout

Warmup (500) 
200 swim/200 drill 
100 kick

Set (500)
10 x 50 on 1:00
…1-3, br-fr
...4-6, ba-fr
...7-9, fl-fr
…10, choice

Set (1400)
100 IM on 1:45
100 free on 1:30
100 IM on 1:45
2 x 100 free on 1:30
100 IM on 1:45
3 x 100 free on 1:30
100 IM on 1:45
4 x 100 free on 1:30

Set (900)
3 rounds
3 x 75 free on 1:14
1 x 75 breast on 1:30

Cool-down (200)
200 choice