Workout

Warm-up (1000):
10 x 100 
…1-4, 6, 8 swim on 1:30
...5,7,9,10 Kick on 2:00 

Set (500)
10 x 50 on :55
…1,2,4,6,8,9, swim choice of stroke
...3,5,7,10 underwater kick off walls far as can go  

Set (1400):
3 rounds
250 moderate swim 3:45 (1:30 base)
3 x 100 1:30 IM progression
...1) 25 fly/75 free
...2) 25 fly/25 back/50 free
...3) full 100 IM
250 drops to 150 (2:00)
…2nd round and to 100 (1:30) on 3rd round

Set (600)
2 rounds
100 kick on 2:00
4 x 50 free build on :50

Warm-down (100)
100 ez