Workout

Warm up (600)
400 free
200 IM
...25 drill/25 swim

Set (600)
12 x 50 kick
...1:05/1:00/:55

Set  (400)
4 rounds
100 build on 1:30
75 fast on 1:00 

Set (2000)
50, 50, 50
100, 50, 100
150, 50, 150
200, 50, 200
150, 50, 150
100, 50, 100
50, 50, 50
middle 50 sprint on :40
swims on 1:30 pace

Sprint Set (200)

Cool down (200)
EZ 200