Workout

Warm-up
300 choice swim
200 kick
200 Pull

Set
1 x 100 on 1:30
1 x 200 on 3:00
1 x 300 on 4:30
1 x 400 on 6:00 
EZ 50

Set
1x500 Timed
EZ 50

Set (rest 10 sec. per 100)
1 x 400 (25fly/75free, 25back/75free, 25breast/75 free)   
1 x 300 (25 Fly/75 free,25 back/75 free,25 breast/75 free)
1 x 200 (25 fly/ 75 free, 25 back/75 free)
1 x 100 (25 fly/75 free)
...First 25 of each 100 is non-free in IM order 

Warm-down
200 EZ