Workout

Warm Up (600)
300 swim
200 drill
100 kick

Set (600)
4 x150 on 3:00 
...1) 50 kick 100 swim
...2) 100 kick 50 swim
...3) 150 kick 
...4) 150 swim 

Set (1600)
4 rounds (IM order)
2 X 50 stroke 
...25 drill, 25 build 1:00
2 X 50 stroke on 1:00
2 X 100 IM on 1:45

Set (400)
400 pull or kick
...neg split at 200

Cool-down (200)
200 EZ