Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (400)
8 x 50 choice
...2 on :50, 2 on :55, 2 on 1:00, 2 on 1:05

Set (300)
4 x 75 kick/drill/swim by 25
...one of each stroke on 1:15

Set (1800) 
100 kick
100 (75% catch-up drill)
4 x 25 sprint on :30

2 x 50's build on 1:00
100 kick on 2:00
100 (75% catch-up drill)
4 x 50 sprint on 1:15

2 x 50's build on 1:00
100 kick on 2:00
100 (75% catch-up drill)
6 x 50 sprint on 1:30

2 x 50's variable on 1:00
100 kick on 2:00
100 (75% catch-up drill)
1 x 100 SPRINT

Set (200)
200 pull (moderate)

200 EZ