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)
16 x 50's on :45 - pace
150 fast on 2:00
EZ 50 on 1:00

12 x 50's on :45 - pace
100 fast on 1:30
EZ 50 on 1:00

8 x 50's on :45 - pace
50 fast on :45
100 ez

Cool-down (200)
200 kick
200 EZ choice