Workout

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

Set (600)
(2 rounds)
100 kick/50 free on 2:30
50 kick/100 free on 2:15
 
Set (1600)
3 rounds 
5 x 100 (or 75) 
...#1-3 free on 1:25/1;20,1:15  
...#4-5 stroke on 1:45 
 
100 EZ 

Set (500)
500 pull 
…5cb on odd 100’s
...neg. split

Cool-down (200)
200 EZ
...moderate to easy