Workout

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

Set (800)
2 x 400
1) alt. 50 back/50 free 
2) all free, descend by 100s

Set (1800)
300 free on 4:30
4 x 200 on 2:50/3:10/2:50/3:20
300 free on 4:30 
...faster than the first
4 x 100 on 1:20

Sprint set (200)
8 x 25's on :40
...under/overs

Cool-down (100)
100 moderate to EZ