Workout

Warm-up (800)
2 rounds
4 x 100 Swim/Kick/Drill/Swim by 100

Set(900)
3 rounds
6 x 50 free on :50
...descend 1-3/4-6

Set (2000)
2 rounds (30 sec. per 25)
4 x 25  1-4 IM 
4 x 50  repeat theme
4 x 75  repeat theme
4 x 100 IM

Cool-down (300)
300 moderate to EZ choice