Workout

Warm-up (600)
400 swim, 100 drill
100 reverse IM

Set (300)
6 x 50 on 
2 on 1:00, 2 on :50
2 on :40

Set (1600)
4 x 100 on 1:30
2 x 150 on 2:00
200 FAST on 3:00
2 x 150 on 2:15
4 x 100 on 1:45 

Set (500)
2 x 50 on :55, BC
2 x 50 kick on 1:15  
2 x 50 sprint on 2:00
2 x 50 kick on 1:15  
2 x 50 on :55, BC

Cool-down (200)
200 easy