100s

900 - 300 swim, 300 kick, 300 pull
1000 pull pads strong
100 easy
1600 - 16x100 sets of 4 (1 on 1:40, 1 on 1:35, 1 on 1:30, 1 on 1:25)
400 - 8x50 down drill back easy recovery IM Order no rest
800 - 8x100 sets of 4 (1 on 1:35, 1 on 1:30, 1 on 1:25, 1 on 1:20)
200 - 4x50 down drill back easy recovery IM Order no rest
400 - 4x100 sets of 4 (1 on 1:30, 1 on 1:25, 1 on 1:20, 1 on 1:15)
200 - 4x50 down drill back easy recovery IM Order no rest

total 5600

Really pushed it on the 100s and was able to make them all. Nice workout.