Workout

Warm-up (1000)
400 drill/swim by 25's 
6 x 100 (50 free/50 stroke) 

Set (1600)
4 x (200/100/2 x 50) 
...200 easy on 3:00
...100 moderate 1:45 
...50 FAST on 1:00 
1st and 3rd rounds-Stroke 
2nd and 4th rounds-Free
 
Set (400)
Kick 8 x 50 on 1:15 
...25 moderate/25 hard 

Set (200)
4 x 25 FAST on :40 (return w/ez 25)
...from the blocks 

Cool-down (200)
200 choice 
...moderate to easy