Workout

Warm-up (600)
400 free
200 kick

Set (600)
12 x 50 
...odd free
...even stroke

Set (1500)
4 x 100
1 x 50 fly
3 x 100
2 x 50 back
2 x 100
3 x 50 breast
100 IM
4 x 50 free

Set (500)
Pull 500 5cb

Cool-down (200)
200 moderate to ez