Workout

Warm-up (600)
400 swim
200 kick
 
Set (600)
4 x 150 on 3:00
...IM order 
...kick/drill/build by 50

Set (2000)
400 IM on 7:00 
400 pull on 6:30
300 IM on 5:15 
300 pull on 5:00
200 IM on 3:30
200 pull on 3:20
100 IM on 1:45
100 Pull
 
Set (400)
8 x 50s on 1:15
4-6 strokes free/3 strokes fly
4 strokes sprint fly, ez free  

Cool-down (200)
200 EZ choice