Workout

Warm-up (600)
400 free
200 IM drill/swim 
100 kick

Set (800)
150 on 3:00
...50 stroke/100 free  
3 x 100 on 1:30 (pace)
150 on 3:00
...50 stroke/100 free  
2 x 100 on 2:00
...FAST

Set (1200)
300 build (100 kick/50 stroke/100 free/50 stroke) on 6:00
2 x 100 pace on 1:45
300 build (100 kick/50 stroke/100 free/50 stroke on 6:00
2 x 200 pace 3:00

Cool-down (200)
200 ez