Workout

Warm-up (600)
400 free
...50 swim/50 drill
200 kick

Set (700)
4 x 100 free on 1:30
...descend 1-4
4 x 75 build on 1:05 

Set (1500)
200 free on 3:00
4 x 75 on 1:00
200 free on 3:00
4 x 75 on :55
200 free on 3:00
4 x 75 on :50
...rest 1 minute between rounds

Set (400)
8 x 50's on 1:00
...1-4 25 FAST/25 EZ
...5-8 25 EZ/25 FAST

Cool-down (200)
200 EZ