Workout

Warm-up (1000)
4 x 150 free
2 x 100 IM
4 x 50 Fly/Free 
...all 10-15 sec rest

Sprint Set (1400)
12 x 25 on :45
...Race Pace 
200 Easy drill
8 x 50 on 1:30
...Race Pace
200 Easy drill
3 x 100  on 4:30
...Race Pace 

Cool-down (400)
200 moderate
200 ez