Workout

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

Set (600)
3 x 200 on 3:30
...100 swim/100 kick
...even IM  
 
Set (1600)
4 x 400 on 6:15 
...odd alt. fly/back, last 100 free
...even alt. back/breast,last 100 free
 
Set (400)
400 pull
...3 cb
...neg. split

Cool-down (200)
200 ez choice