Workout

Warm-up (500)
200 swim, 200 drill, 
100 IM

Set (600)
4 rounds
100 swim on 1:30
1 x 50 kick on 1:00
...even rounds non-flutter 
 
Set (2000):
400 on 6:00
...last 100 IM
4 x 25 FAST on :30
300 on 4:30
...last 100 IM
4 x 50 FAST on 1:00
200 on 3:00
...last 100 IM
4 x 75 FAST on 1:30
100 IM on 2:30
4 x 100 FAST on 2:00

Cool-down (100)
100 ez