Workout

Warm up (600):
2 rounds
100 free/100 drill/100 IM

Set (1200)
3 rounds
100 IM @ 1:45
100 free @ 1:30
4 x 50 free 2 on 45, 2 on 40 
...descend 1-4

Set (1500)
3 x 200 on 2:45
100 easy on 1:45
2 x 200 on 2:30
100 easy on 1:45
1 x 200 on 2:15
100 easy  

Cool-down (200)
200 EZ choice