Workout

Warm-up (500)
300 Swim
200 pull (3,5,7,5)

Set (400)
400 IM
IM order
…25 kick, 25 drill, 50 swim 

Set (1400)
2 rounds
4 x 150 on 2:15
…50 free/100 IM  
4 x 100 on 1:30
...25 stroke/75 free IM order

Set (800)
2 rounds
4 x 75 free on 1:15
...ez/med/hard
4 x 25 on :45
...IM order
…FAST

Cool-down (200)
200 EZ choice