Workout

Warm-up (600)
400 free
200 IM drill/swim 
100 kick

Set (600)
150 on 3:00
...50 stroke/100 free  
3 x 100 on 1:30 (pace)
150 on 3:00
...50 stroke/100 free  

Set (1200)
300 build on 6:00
...100 kick/50 stroke 
2 x 100 pace on 1:45
300 build  on 6:00
...100 kick/50 stroke 
2 x 200 pace 3:00

Set (200)
8 x 25's on :40
...FAST/EZ by 25's

Cool-down (200)
200 ez