Workout

warm up (600):
300 free
300 
...100 kick/100 free/100 kick

Set (600)
4 x 150 on 2:30
...50 free/50 stroke/50 free
...IM order

Set (600)
3 x 200 pull on 3:00/2:50/2:40
...descend your time with each swim. 
 
Set (1200)
6 x 200 on 3:15
...odd IM
...even free 

Cool-down (200)
200 easy