Workout

4 rounds (600)
100 free/50 kick

Set (800) 8 x 100's 
100 IM kick on 2:00
100 fly on 1:40
100 free on 1:20
100 IM drill on 1:40
100 back on 1:40
100 free on 1:20
100 IM swim on 1:30
100 breast on 1:40

Set (900)
6 x 150 free on 2:05 
...trying to hold 2:00 or faster on each of them

Set (1200)
2 rounds (round 2 fly)
100 breast kick on 2:00
4 x 50  on 1:05
...2 kicks,1 pull breast drill
4 x 50  on 1:00
...odds breast fast, evens easy free 
100 breast kick on 2:00

Cool-down set (500)
Swim/kick 500