Workout

Warm-up (500)
10 x 50's choice
...rest 10 sec.

Set (400)
4 x 100 IM on 2:00
...technique

Set (1200)
300 swim
...d 100's 1-3 
2 x 150's 2:30
...ez/med/hard
3 x 100 on 1:30
...HARD
6 x 50's on :45
...last 15m FAST

Set (300)
6 x 50 kick on 1:20
...15m underwater

Set (200) 
8 x 25 SPRINT on 1:00

Cool-down