Workout

Warmup (500)  
300 swim/100 drill
100 kick

Set (500) 10 mins
2 rounds
100 IM on 1:45
100 drill on 2:00
50 kick on 1:15

Set (1400) 26 mins
4 rounds
150 IM on 3:00
…fly/bk/brst 
150 fr on 2:15
…hold steady pace
50 easy on 1:15

Set (600) 13 mins
Pull  
6 x 100
…odds on 1:20
…evens on 1:30

Cool-down (200)
200 SuperSlow