Workout

Warm Up (600)
2 rounds
200 free
100 stroke 
2 x 50 kick

Set (600)
4 x 25 (all fast)
4 x 50 (mod/fast)
4 x 75 (mod/mod/fast)

Set (1500)
3 X 200 -2:50, 2:45, 2:40 
100 easy 2:00
2 X 200 on  2:45, 2:40 
100 on 2:00
1 X 200 on 2:40
100 on 2:00

Set (400)
2 rounds
8 x 25's on :45
#1 half easy half fast
#2 half fast half easy  
#3 all easy
#4 all FAST

Cool-down (200)
200 EZ choice