Workout

Warm-up (800)
200 swim
200 kick
200 pull
200 drill

Set (1600)
8 x (4 x 50) @ 1:00 Rest between rounds.
 
Odd rounds - 50's Kick @ 1:30 
Even rounds - 50's Swim @ 1:15 

Each set of 4. 
...1 EZ + 3 FAST!!!!
 
1st 4 round - No gear 
last 4 rounds - Fins or other equipment OK 

IM'ers can do 1 round in each stroke

Set (400)
400 pull

Warm-down (200)
200 EZ