Workout

Warm-Up (500)
2 x 100 drill
100 kick
2 x 100 swim

Set (600)
12 x 50 
Odd free :50
Even IM 1:00

Set 1600 
4 rounds
200 pace 2:45
100 IM 1:30
100 ez 2:15

Set 400  
4 rounds
50 fast on 1:15
...fly/bk, bk/brst, brst/fr 
2 x 25 sprint  :30
50 ez 1:15

Cool-down (100)
100 EZ choice