Workout

Warm-up (900)
300 free 
300 kick 
300 pull 

Set (1200)
6 x 200's on 3:00
...150 free, 50 fly  
...100 IM, 100 free 
...150 free, 50 back  
...100 IM, 100 free  
...150 free, 50 breast   
...100 IM, 100 free  

Set (500)
5 x 100 pull on 1:30
...3 cb 

Set (400)
400 choice 
...25 kick/25 swim 

Cool-down (200)
200 EZ