Workout

Warm-up (1000)
Swim 400, 300, 200, 100 on 1:45 base
...last 50 of each repeat = non free

Set (400)
400 pull 
...3cb-long strokes
...3rd, 6th, and 8th 50 solid 

Set (900)
2 rounds... 
3 x 150's on 3:00 
...first round all free   
...second round last 50 stroke (IM order)

Set (600)
600 swim/kick by 50's 
...FAST KICK
...w/fins 

Warm-down (200)
200 EZ