Workout

Warm-up (500)
400 Free
2 x 50's kick

Set (600)
6 x 100  on 1:40/2:00
...Alt IM/FR

Set (1600)
Swim fast enough to get :15 sec rest 
100 on 1:35
200 on 3:05
300 on 4:30
400 on 6:00
300 on 4:30
200 on 3:05
100 on 1:35

Set (200)
4 x 50 kick on 1:10

Cool-down (100)
100 EZ