Workout

Warm-up (1500):
10 x 100 
...3,5,7,10 Kick 1:40, the rest swim 1:30

Set
10 x 50 :55
...3,5,7,10 underwater kick off walls far as can go, the 
rest swim choice of stroke

Main (1400):
3 rounds
250 moderate swim 3:45 (1:30 base)

3 x 100 1:30 IM progression
...1) 25 fly/75 free
...2) 25 fly/25 back/50 free
...3) full 100 IM

250 drops to 150 (2:00) on 2nd round
and to 100 (1:30) on 3rd round

Set (600)
2 rounds
100 kick on 2:00
4 x 50 free build on :50

Warm-down (100)
100 ez