Workout

Warm up (500)
5 x 100 /rest 10 sec

Set (900)
12 x 75 on 1:30
...Kick, Stroke, Free

Set (800)
3 rounds
50 kick 1:00, 50 stroke :45, 100 free 1:30

50 easy
4 x 25 extreme streamline and wall push for distance :30
50 easy

Set (1000)
2 rounds
2 x 100 threshold
1 x 100 1:30
1 x 200 
...as fast as the combined 
time of the first two 100's

Cool down (200)
200 EZ