Workout

Warm-up (800)
400 free (last 100 back)
400 kick (2nd 200 on back)

Set (1000)
Timed 1000 back 
...broken at 100 - 10 sec. rest 
...10 x 100 back  
 
Set (300)
300 pull (moderate)

Set(700) 
14 x 50's on 1:00
...odd free
...even back
 
Warm-down (200)
4 x 50's on 1:00
…moderate to EZ