Workout

Warm-up (500)
400 free
100 drill

Set (600)
3 rounds
...50 EZ on :55, 50 fast on :35, 100 Kick hard on 2:00

Set (1800)
200 moderate on 3:00
2 X 100's on 1:15 
200 mod on 3:00
4 X 100's (1:15, 1:20, 1:15, 1:20)
200 mod on 3:00
6 X 100's (1:15, 1:20, 1:30 repeat)

Set (600)
4 rounds
...25 stroke on :30, 50 free on :50, 75 IM on 1:20

Cool-down (100)
100 easy