Workout

Warm-up 
12 x 50's on :50 
...odd choice 
...even free (6 cb)

Kick-set 
12 x 25's on :30 
...odd underwater dolphin (no breath) 
...even flutter 

Pull-set 
500 moderate - 5CB 

Main-set 
3 x 200 (free/IM/free) 
...#3 faster then #1 on 3:00 or 3:15 
...IM moderate on 4:00 

EZ 100 

5 rounds: 
4 x 50 on 1:00 
25 stroke (moderate)/25 free hard) 

Warm-down 
200 moderate kick 
100 EZ swim