Workout

Warm-up (1000)
5 x 200 
-swim, kick, drill, pull, IM,- 200 each 

Set (600)
2 x 300 kick on 5:00 

Set (1000)
4 x 250's on 4:00
...200 free + 50 fly 

100 EZ 

Set (600)
6 x 100's or (75) free on 1:20   
...d1-3 

Cool-down 
100 EZ