Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (500)
10 x 50 ...25 drill/25 build
Odds: free
Evens: Stroke

Set (1600)
8 x 200 
Odds: free break at 150 for :05!  
...sprint last 50
on 3:00
Evens:IM, break at 150 for :05 
...sprint last 50
on 3:30
...R1: fly, back, breast, free
...R2: free, fly, back, breast
...R3: breast, free, fly, back
...R4: back, breast, free, fly

Set (300)
6 x 50 kick
…underwater dolphin

COOL DOWN
200 easy