Workout

Warm-up (400)
400 free
...50 swim/50 drill

Set (400)
8 x 50's kick on 1:05
...25 flutter/25 back

Set (1000)
10 x 100's
...odd back on 1:40
...even free on 1:20

Set (900)
6 x 150 on 2:30 
...100 free-50 back 
...50 free-50 back-50 free
...50 back-50 free-50 back

Set (400)
Pull 400
...3 cb

Warm-down (200) 
200 EZ