Workout

Warm-up (600)
400 swim
200 pull (buoy only)
...3,5,7,5 cb by 50/'s

Set (600)
6 x 100's on 2:00
...2 fly, 2 back, 2 breast
...1 25 drill/25 swim, 
...1 25 swim/25 kick  

Set (1800)
200 free on 3:00 (x4)
...then after each below
100 free on 1:15
200 (100 br/100 fr) on 3:15
300 (100bk/100br/100fr) on 4:45
400 IM for time

Cool-down (400)
4 x 100...rest 10 sec.
...choice of equipment
...moderate to EZ