Workout

Warm-up (600)
500 …50 swim/50 drill
100 kick

Set (600)
4 x 150's on 2:30
...100 free/50 kick
...descend 1-4

Set (1400)
4 x 100 on 1:30
...d1-3, 4-6
2 x 50 free on 1:00
2 x 200 on 2:30
...d1-3 
2 x 50 free on 1:00  
4 x 100 free on 1:15
...d-1-2,3-4

Cool-down  (400)
200 drill, 200 ez