Workout

Warm-up (500)
200 Swim, 100 Stroke
200 Kick 

Set (600)
12 x 50 drill on 1:05
...3 each stroke 

Set (1500)
4 rounds
150 on 3:00
100 on 2:00 80%
50 on 1:30 90%
50 EZ on 2:00 

Cool Down (400)
200 kick
200 choice
...moderate to EZ