Workout

Warm Up (600)
400 free
200 IM
...35 drill/25 swim

Set (600) 
300 SWIM/50 kick
100 SWIM/100 kick 
50 SWIM  

Set (2100)
3 X 200 on 3:00 
2 X 50 kick 1:00
3 X 200 on 2:50 
2 X 50 stroke on 1:00
3 X 200 on 2:40
2 X 50 easy on 1:00

Cool-down (200)
200 EZ choice