Workout

Warm Up (500)
Swim 10 x 50's on 1:00

Set (600)
2 rounds 1:50/2:00/2:10
100 swim/100 drill/100 kick

Set (600) 
12 x 50's on 1:00
...odd: 25 brst w/fly kick/25 free
...even: 25 kick/25 free

Set (1600)
400 IM - reverse order on 8:00
...50 drill/50 swim
2 x 200 Free on 3:00
...negative split  
4 x 100 IM on 1:40
4 x 100 choice on 1:50
...every 4th 25 BLAST kick

Cool-down (200)