Workout

Warm-up (600)
2 rounds
100 swim/100 drill/ 100 kick

Set (500)
4 x 50: 2 on :45, 2 on :40
100 back on 1:30
4 x 50: 2 on :45, 2 on :40

Set (2,000)
5 rounds - 4 x 100's
50 easy on 1:00 between rounds 
round #1: breast/free by 25 on 1:30
round #2: free on 1:20
round #3: back/free by 25 on 1:30
round #4: free on 1:20
round #5: fly/free by 25 on 1:30

Set (300)
12 x 25 on :30
3 rounds
...25 underwater streamline kick
...25 half-lap sprint
...25 breathe every 5th stroke
...25 choice sprint

Cool-down (100)
100 EZ