Workout

Warm-up (600)
12 x 50 choice
...10 sec rest

Set (1000)
2 rounds
2 x 250 on 3:00
25 Fly, 50 Back, 75 Breast, 100 Free 

Set (1800)
4 x 100 on 1:30
100 kick on 2:15
4 x 200 on 3:00
100 kick on 2:15
4 x 100 on 1:30

Set (200)
8 x 25's on :45
...odd from blocks
...even easy

Cool-down (200)
200 choice