Workout

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

Set (600)
3 x 200
...rest 15 sec.
...100 swim/100 kick
...even IM  
 
Set (1600)
4 x 400 on 6:15 
...100 moderate, fly/back,
...back/breast, 100 free
 
Set (400)
400 pull...3 cb

Cool-down (200)
200 ez choice