Workout

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

Set (600)
4 x 150 on 3:00
...75 IM (fly/back/breast)   
...50 free fast 
...25 easy

Set (1800)
200 free on 3:00
2 x 50 fly d1-2 on 1:00
200 free on 3:00
4 x 50 back d1-4 on 1:00
200 free on 3:00
6 x 50 breast d1-3 on 1:10
200 free on 3:00
8 x 50 free d1-4 on 1:00
 

Cool-down (200)
200 easy