Workout

Warm-up (600)
400 free
200 kick

Set (600)
4 x 150 IM order on 3:00
...kick/drill/build by 50   

Set (1500)
200 free on 3:30
4 x 50s strong on 1:00 
...1 each stroke 
200 free on 3:30
4 x 75s strong on 1:20
...1 of each stroke
200 free on 3;30
4 x 100s strong on 2:00
..1 of each stroke

Set (300)
8 x 50s on 1:05
...kick 2 of each stroke

Cool-down (200)
200 EZ choice