Workout

Warm-up (400)
300 swim
100 kick 
 
Set (1200)
8 x 150
1) 50 kick/50 free/50 kick  
2) 50 stroke/50 free/50 stroke  
3) 50 free drill/50 free/50 free drill  
4) 150 free  
Repeat

Set (1500)
5 round
2 x 50 on :50
2 x 100 on 1:40

50's are ez recovery
1st 100 is pace
2nd 100 is all out fast! (from a dive)
 
Set (200)
8 x 25 on :30
odds: fast choice (from a dive)
evens: EZ
 

Cool-down (100)
100+ cool down