Workout

Warm up (600)
400 choice
200 kick

Set (600)
6x100 free 
...3rd 25 drill on 1:30

Set (400)
8x50 build on 1:15
...choice of stroke

Set (1000)
4 rounds
100 build on 1:30
25 sprint on :45
75 build on 1:00
50 strong on 1:30

Set (600)
3x200 kick on 5:30

Cool down (200)
200 EZ