Workout

Warm-up (500)
5 x 100
...75 free/25 kick

Set (400)
4 x 100 on 2:15
...drill,swim,scull,swim 
...by 25s  

Set (300)
3 rounds
4 x FAST 25's  
Odd rounds free, 
even rounds non-free
1: ½ fast, ½ easy
2: ½ easy, ½ fast
3: all easy
4: all fast

Set (1600)
2 Rounds
4 x 200 on 3;30
...roll through 
...fast 50 free back to front 

Cool-down (200)
200 easy choice