Workout

W/U 700 yards
2x
200 swim, every 4th 25 stroke
100 IM kick 
50 ez swim

Pre-set 1200 yards
16 x 50 1:15 
IM order:
   4 fly, 4 back, 4 breast, 4 free
evens drill/swim 
odds kick/swim
16 x 25 :30 
IM order: 
   4 fly, 4 back, 4 breast, 4 free
odds ez, evens fast

Main set 1200 yards
4 x 200 4:00
  2nd and 4th 50 stroke, IM order by 200
4 x 100
  #1/3 IM, #2/4 EZ free

Sprint set 200
4 x 50 1:30
25 all out stroke into wall with turn (IM order no free)
25 ez