Workout

Warm-up (500)
300 swim
100 kick
100 IM

Set (600)
8 x 75's 4 on 1:15 4 on 1:10 
...25 kick, stroke, swim  

Set (2000)
2 x 300 on 4:30 (descend 1-2)
100 kick on 2:30
3 x 200 on 2:40 (negative split)
100 kick on 2;30
4 x 100 on 1:30,1:25, 1:20 1:15 (build and descend)
100 kick on 2:30
100 EZ

Set
Pull 2 x 150 on 2:00
...right/left side breathing per 25

Cool-down (100)
100 EZ