Workout

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

Set (800)
8 x 100 r-:15s
...build

Set (1200)
2 rounds
8 x 50 on :45
...build to 80%
1 x 200 Broken on 3:00
100 fast r-10s, 
50 Sprint, r-10s, 
50 Sprint 
100 EZ on 3:00

Set (600) 
4 x 150 (s/k/s)
...rest :20s

Cool-down (200)
200 EZ