Workout

Warm-Up (600) 
300 swim, 200 drill
100 IM

Set (600)
12 x 50 on :50
...build

Set (1500)
1 x 300 on 5:00
...100kick,100swim,100kick
1 x 300 on 4:30
...100swim,100kick,100FAST
1 x 300  on 4:30 
...50kick/250swim
1 x 300 on 4:15 
...250swim/50kick 
1 x 300 on 4:00 swim
 
Set (400)
1 x 100 on 2:30
...FAST kick on 2:30 
1 x 100 on 2:30 
...50 FAST kick/50 FAST swim
1 x 100 on 2:30 
...50 FAST swim/50 FAST kick 
1 x 100 ALL OUT swim 

Cool-down (200)
200 EZ