Workout

Warm-up (500)
300 Free
100 drill
100 kick

Set (600)
4 x 150 Pull on 2:30
Odds-Breathing 3,5,3
Evens-Breathing 5,7,5

Set (1600)
2 rounds
2 x 200 free on 3:30  
2 x 100 IM on 2:00
2 x 200 IM on 4:00
...all broken at 50's
...10 sec 
   
Set (300)
6 x 50's Kick
...on 1:10

Cool-down (200)
200 swim
...moderate to EZ