Workout

Warm-up (500):
2 rounds
100 swim/50drill/100 IM

Set (600)
6 x 100s
odds free on 1:40
evens 50 kick/50 bk on 1:50

Set (1800):
2 rounds
3 x 200 free on 3:00/3:10/3:20
...d1-3
2 x 100 stroke on 2:15
...d1-2
2 x 50 kick on 1:30
...15m underwater

Cool-down (200)
200 EZ choice