Workout

Warm-up (500)
200 swim, 200 kick, 100 drill

Set (600)
4 x 150's 
...odd- 50 BK, 100 FR
...even- all free 

Set (2100)
3 X 200's on 2:40, 2nd one fast
EZ 100
4 X 150's on 2:00, 4th one fast
EZ 100
6 X 100's on 1:20, 6th one fast
EZ 100

Cool-down (200)