Workout

Warm-up (500)
500 swim
...50 free/50 drill
200 kick

Set (600)
3 x 200 on 3:15
...50 kick/150 swim
...100 kick/100 
...150 kick/50 swim

Set (1700)
4 rounds
200 free on 3:00  
225 IM on 3:30
...IM = 200 IM
... plus 25 stroke

Set (400)
2 x 200's on 3:15
...Swim with paddles and fins
...150 swim/50 flutter w/breast pull

Cool-down (100)
100 moderate to EZ