Workout

Warm-up (600) 
400
…50 swim/50 drill
200 kick 
 
Pull Set (800)
8 x 100 on 1:30
 
Set (2000) 
4 x 200 on 3:40 
...IM
4 x 150 on 2:15 
...free/stroke/free
4 x 100 on 1:30 
...odds build 
...evens harder 
4 x 50 on 1:00
...IM order 

Cool-down (400)
200 kick
200 easy