Workout

Warmup (600)  
400 alt swim/drill x 25
4 x 50 swim  

Set (800)
2 rounds
200 free on 3:00
4 x 50 on 1:00
…25 stroke drill/25 fr 

Set (1600)
2 rounds
200 free on 3:00
2 x 100 on 1:45
...25 stroke/25 free
2 x 200 IM on 3:30
…rest 1 min

Cool-down (200)
200 choice