Workout

Warm-up (500)
200 Swim, 100 Stroke
200 Kick 

Set (600)
12 x 50 drill on 1:00
...3 each stroke 

Set (1500)
5 rounds
100 on 2:00  75%
75 on 1:30 80%
50 on 1:00 90%
25 on :30 all out! 
50 EZ on 2:00 

Cool Down (400)
200 kick
200 choice
...moderate to EZ