Workout

Warm Up (600)
300 swim
200 kick
2 x 50 drill

Set (600)
4 x 50 on 1:00
25 kick/25 free   
2 x 100 on 1:30
...descend 1-2  
2 x 50 free on 1:00
...22 and 20 strokes only
...swim fly the rest of the way  

Set (1600)
2 rounds
3 x 50 ez on :50
150 HARD on 2:15
3 x 100 recovery 1:45
4 x 50 FAST 
...Round 1: swim 1:15
...Round 2: kick 1:30

Cool-down (200)
200 EZ