Workout

Warm-up (600)
300 swim, 200 kick, 100 drill

Set (600)
4 X 150's on 2:15
...50 stroke, 100 Swim
...IM order 

Set (2200)
2 X 400's on 6:00 
150 fast on 2:00
EZ 50 on 1:00

2 X 300's on 4:30 
100 fast on 1:30
EZ 50 on 1:00

2 X 200's on 3:00 
50 fast on :45
100 kick

Cool-down (100)
100 EZ choice