Workout

Warm-up (600)
600 swim EZ to moderate 
...100 free/50 stroke 

Set (600)
12 x 50 on 1:00 descend free 1-2
...2 free/1 non-free 

Set (500)
Kick 5 x 100 on 2:15
...50 flutter/50 non-flutter

Set (1600)
2 rounds (good technique/turns/streamlines) 
4 x 50 stroke on 1:00 (60-75%) 
100 free on 1:30 (moderate) 
100 IM on 1:30 (80%) 
100 free on 1:30 (moderate) 
200 IM on 3:15 (80%) 
100 free on 1:30 (EZ) 

Set (400)
16 x 25 stroke 
...25 FAST/25 EZ on :30
...odd 25's from dive
...1 min after 8 

Cool-down (400)
200 kick 
200 catch-up finger drill