Workout

Warm up (900)
300 swim

Set
2 rounds
150 free on 2:15
3 x50 (25 drill/25 swim) on :55 
...fly,bk,brst  

Set(2100)
3 rounds
100 kick  2:00
100 free 1:30
400 IM* 6:30
100 ez  2:00

*Round 1: 200 IM/200 Reverse IM
 Round 2: 200 Rev IM/200 medley relay
 Round 3: straight 400 IM

Cool-down
200 EZ