Workout

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

Set (600)
4 x 150's on 2:30
...50 free/50 stroke/50 free
...IM order

Set (1600)
400 swim on 6:00
2 x 200's on 3:00  
4 x 100's on 1:30
2 x 200's on 3:00

Set (400)
400 kick
...fast red lines  

Cool-down (200)
200 EZ