Workout

Warm-up (400)  
400 choice

Set (600)
4 x 150 on 2:40
odds:
50 drill stroke/50k stroke/50 fr 
evens:
50 fly/50 bk/50 brst

Set (1600)
200 free on 3:00
4 x 50  on 1:00
...25 fly/25 fr 
200 free on 2:50
4 x 50 on :55 
...25 bk/25 fr  
200 free on 2:40
4 x 50 on :50 
...25 breast/25 fr on 1:00
200 free on 2:30
4 x 50 fr on :45

Cool-down (200)
200 EZ choice