Workout

Warm-up (600)
300 swim
300 drill

Set (600)
12 x 50's on 1:00
...stroke/free
…2 of each IM order 

Set (1800) 
2 rounds
1 x 300 free on 4:30
3 x 50 fast on 1:00
1 x 200 free on 3:00
2 x 50 fast on 1:00
1 x 100 free on 1:30
1 x 50's fast on 1:00 

Cool-down (400)
200 kick
200 moderate to ez