Workout

Warm-up (900)
400 swim 
300 pull 
200 drill 

Set (1500)
3 rounds 
5 x 100 (or 75) 
...1-3 free on 1:45 (build and descend) 
...4-5 stroke on 2:00 (build and descend) 

Set (300)
12 x 25's on :45 (odd-HARD, even-EZ) 
...1,5,9 from blocks

Set (500)
500 pull (5cb) 

Cool-down (300)
200 kick 
100 swim/drill 
...moderate to easy