Workout

Warm-up (600)
300 free, 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 

Pull Set (500)
500 pull
...neg split

Cool Down (200)
200 choice
...100 moderate 
...100 superslow