Workout

Warm Up (400)
2 rounds
50 free/50 nonfree/100 kick
15 sec between each

Set (600)
8 x 75's on 1:15
...last 25 IM order

Set (1500)
5 rounds
...100 free 
...100 non-free (drill OK)
...100 IM
…10 sec rest after each

Set (500)
4 rounds
5 x 25 on :30
…5 each stroke

Cool Down 200