Workout

Warm up (600)
400 free
200 drill

Set (600)
2 (100 S on 1:25, 2 X 50's K on 1:05)
8 X 25's on :30
...2 each stroke alt drill/swim

Set (1600)
8 X 200's free
...3:00, 2:50, 2:40, 2:30 repeat
...start each one with a 75 IM

Set (600)
4 X 150's free
...2:00/2:15/2:30/2:45
...active recovery

Cool down (200)
200 EZ