Workout

Warm Up (500)
Swim 500 or
10 x 50's  

Set (600)
2 rounds 1:30/1:45/2:00
100 swim/100 drill/100 kick

Set (600) 
12 x 50's on 1:00
...odd: 25 brst w/fly kick/25 free
...even: 25 kick/25 free

Set (1600)
400 IM on 8:00
...50 drill/50 swim
2 x 200 IM on 3:30
...decsend 1-2  
4 x 100 IM on 1:45
8 x 50's on 1:15  
...IM order

Cool-down (200)
200 EZ choice