Workout

Warm-up (1000)
300 swim 
300 kick 
200 pull 
2 x 100 IM 

Set (600)
2 x 300 pull (or 250) on 4:00 

Set (1000)
10 x 100 (or 75's) on 1:30 
...50 free, 25 back, 25 free 

Set (800)
8 x 100 choice 
...1-4 free on 1:30
...5-8 choice on 2:00 

Cool-down 
100 EZ choice