Workout

Warm-up (500)
200 free
300 IM
...50 drill/25 swim

Set (1000)
4 x 100 kick on 2:15
8 x 50 choice on :50

Set (1600)
10 x 100 IM on 1:50
...for best average
...extra 2:00 REST
Pul 6 x 100 on 1:20  

Cool-down (200)
200 Moderate to EZ