Workout

Warm-Up (600)
300 swim, 200 drill
100 kick

Set (1000)
2 rounds
2 x 250 on 3:00
25 Fly, 50 Back, 
75 Breast, 100 Free 

Set (1600)
4 X 125 on 1:45
..last 25 stroke
100 kick on 2:15
2 X 200 on 3:00
...d1-2
100 kick on 2:15
4 X 125 on 1:45
...last 25 stroke

Cool-down (200) 
200 EZ