Workout

Warm-up (600)
300 swim, 200 kick, 100 swim

Set (300)
6 x 50 on :50 (25 drill/25 swim)
...fly/free/back/free/breast/free by 50

Set (1900)
5 x 200 on 2:45 50 at 60% effort/100 at 85%/50 at 60%
   #1: middle 100 fly
   #2: middle 100 back
   #3: middle 100 breast
   #4: middle 100 free
   #5: middle 100 IM

4 x 150 on 2:20 50 at 60%/50 all-out kick/50 at 60%
   #1: middle 50 fly kick
   #2: middle 50 back kick
   #3: middle 50 breast kick
   #4: middle 50 free kick
  

4 x 75 on 1:10 25 easy/25 sprint stroke/25 easy
   #1: middle 25 sprint fly
   #2: middle 25 sprint back
   #3: middle 25 sprint breast
   #4: middle 25 sprint free
   
Set (300)
3 x 100 on 1:40 
...25 scull/25 swim/25 sprint choice/25 swim

Cool-down (200)
200 EZ