Workout

War-up
300 swim
100 kick

Set
4 rounds
...Reverse IM order by round

3 x 50 (kick/drill/swim) 1:00, :55, :50
1 x 100 swim on 1:30

Main set:
2 rounds

1 x 200 on 3:00
4 x 50 on :45
4 x 100 on 1:20, 1:30, 1:20, 1:30
100ez

Warm-down
4 x 50 EZ