Workout

Warm-up (700)
300 swim, 100 kick, 200 IM, 100 kick
...rest 10-15 sec.

Set (600)
6 x 100's on 2:00
...2 fly, 2 back, 2 breast
...1 drill/swim, 1 swim fast

Set (1800)
Swim
...200 free on 3:00, 100 free on 1:15
...200 free on 3:00, 200 (100 br/100 fr) on 3:15
...200 free on 3:00, 300 (100bk/100br/100fr) on 4:45
...200 free on 4:00, 400 IM for time

Cool-down (400)
swim 4 x 100's on 1:45
...choice of equipment
...moderate to EZ