Workout

Warm-up (1000)
400 free 
...50 drill-50 swim 
200 IM Kick 
400 reverse IM swim
...50 drill-50 swim 

Set (600)
3 x 200 on 4:00
...50 stroke-100 free-50 stroke  
1-fly 
2-back 
3-breast 

Pull-set (800)  
4 x 200 on 3:00
...moderate pace on 3:00 or with 20 sec. rest
...choice of equipment

Cool-down (400)
200 moderate 
200 EZ choice