Workout

Warmup (600)
2 rounds
200 swim
2 x 50 dolphin kick 

Set (600)
4 x 150  on 2:30
...100 drill/50 swim

Set (1400)
4 rounds
150 IM on 2:30
…fly/back/breast 
150 free on 2:15
…hold steady pace
50 easy on 1:45

Pull Set (400)
2 x 200 on 2:45
...neg split

Cool-down (200)
200 ez choice