Workout

Warm-up (1200)
300 free 
400 kick
...last 100 no fins 
500 pull
...3cb 

Set (2100)
2 rounds
...rest 1-2 min. between rounds 
150 free, 50 fly on 3:00 
100 IM, 50 free on 2:30 
150 free, 50 back on 3:00 
100 IM, 50 free on 2:30 
150 free, 50 breast on 3:00 
100 IM, 50 free on 2:30 

Cool-down 
200 EZ choice