Workout

Warmup (600)  10 mins
300 swim/200 drill
100 kick

Set (600) 9 mins
Pull 6 x 100 on 1:30
…Buoy only
…descend 1-3,4-6

Set (1200)
2 rounds 18 mins
4 x 150's on 2:15
…free / stroke / free
…IM order

Set (800) 
2 rounds 14 mins
8 x 50
…odds free on :50
…evens stroke on 1:00

Cool-down (200) 5 mins
200 catch-up drill