Workout

Warm Up (600)
12 x 50's on :50

Set (1000)
4 x 150  on 2:45
...100 kick, 50 swim
400 IM  broken 
...by 25s on :30

Set (1600)
8 x 175 on 1:40
...100 stroke, 75 free
200 IM - broken
... by 25s on :30

Cool-down (200)
200 easy