Workout

Warm-up (400)
400 choice

Set (400) 
8 x 50s on 1:15
...odd: 25 breast pull with dolphin kick/25 stroke
...even: 25 under water/25 ez free

Set (1600)
400 RIMO (reverse IM order)8:00
2 x 200 Free negative split 3:15
4 x 100 IM 2:00
4 x 100 Stroke 2:30

Set (400)
400 Kick 
...every 3rd 25 fast power kick

Cool-down
200 easy