Workout

Warm-up  
200 swim 
200 kick 
200 pull (buoy only) 

Pull-set 
100-200-400-200-100 
1:30 base (pace set) 

Set  
2 rounds of 6 x 100 
#1 - odd 100's IM on 1:50 
even free descend 1-3 on 1:30 
#2 - odd 100's best non-free stroke on 2:00
even free descend 1-3 on 1:30 

Cool-down  
200 kick 
100 moderate 
100 easy