Workout

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

Set (1000)
10 x 100 IM on 1:30
...reverse on odd

Set (1600)
5 x 100 free 1:25
10 x 50  on :50
...3,6,9 IM order
20 x 25 on :25
...5 of each stroke
100 kick

Cool-down (200)
200 EZ choice