Workout

Warm up (600)
600 Swim/Kick 
...every 4th 25 kick
  
Set (800)
2 x 200 on 3:00/3:30
...#1 Free/#2 IM
2 x 100 on 1:30/1:45
...#1 Free/#2 IM 
4 x 50 on :50/1:00
...#1-2 Free
...#3-4 Stroke

Set (1800)
300 build on 4:30   
2 x 150 on 2:00
...ez/med/hard by 50's    
300 neg split 4:15      
3 x 100 on 1:20    
300 strong on 4:00    
6 x 50 Fast on:45    

Cool down (200)
200 choice