Workout

Warm-up (900)
swim 12 x 50's on :50 
...odd choice 
...even free (6 cb)
Kick 6 x 50's on :30 
...odd underwater dolphin  
...even flutter 

Set (500)
Pull 500 
...moderate
...5CB 

Set (1800)
2 rounds
Swim 3 x 200 (free/IM/free) 
...#3 faster then #1 on 3:00 or 3:15 
...IM moderate on 4:00 
Swim 4 x 50 on 1:00 
...25 stroke (moderate)/25 free hard) 
100 EZ free

Warm-down (200) 
Swim 200 
...moderate to EZ