Workout

warm-up (1000)
2 rounds
...200 choice/100 kick
4 x 50 build
...rest 15 sec.

Set (900)
400 IM
...50 drill/50 swim  
2 x 200 IM on 3:43
...reverse order 
100 easy

Set (800)
8 x 100 pull on 1:45
...descend 1-4
...3 cb

Set (300)
300 kick
..last 100 no fins

Cool down (200)
200 easy