Workout

Warm-up (500)  
300 choice, 200 drill

Set  (600)
1 X 200  on 3:45
...Alt K/S by 25
8 X 50 on :50

Set (600)
2 X 200 pull on 2:45
2 X 100 swim on 1:30 

Set (1600)
8 X 200 Broken on 3:00
...1X150  build to 80%
rest 10 sec  
...1 X 50 FAST

Set (200)
200 ez choice