Workout

Warm-up (600)
4 x 200
...s/k/p 

Set (1200)
4 x 100 on 1:30
4 x 100 on 1:25
4 x 100 on 1:20

Set (500)
5 x 100 on 2:00 
...100 kick - 25 kick each 100, 
...last 100 FAST swim

Set (600)
12 x 50 on 1:00 
...1 ez/1 FAST

Cool-down (200)
200  EZ