Workout

Warm-up (600)
4 x 150 (fr/stroke/fr)
...rest :20s

Set (600)
6 x 100 :15s
...build

Set (1200)
2 rounds
8 x 50 at 85% 
...rest :20s
1 x 200 Broken
100 Sprint, 10s, 
50 Sprint, 10s, 
50 Sprint 
100 Easy

Set (600) 
4 x 150 (s/k/s)
...rest :25s

Cool-down (200)
200 EZ