Workout

Warm-up (500) 
300
…50 swim/50 drill
200 kick 
 
Pull Set (600)
6 x 100 on 1:40
 
Set (1800) 
4 x 200 on 3:45
...IM
4 x 150 on 2:30
...free/stroke/free
4 x 100 on 1:40
...odds build 
...evens harder 

Cool-down (200)
200 easy