Workout

Warm Up (500)
400 Swim
100 Kick

Set (600)
6 X 50 on :55
...25 Swim, 25 drill 
4 X 75 on 1:15
...Alternate Swim, Stroke

Set (2200)
3 X 300 on 4:45
...1st 100 IM
3 X 100 on 1:30
...1st 25 stroke (Fly,Back,breast)
100 Kick on 2:00
3 X 100 on 1:30
...1st 25 Stroke
3 X 200 on 3:30
...1st 100 IM

Cool Down (200)
200 EZ