Workout

Warm-up (400)
2 rounds
150 swim/50 dril

Set (400) 
8 x 50's on 1:15
...odd: 25 breast pull with dolphin kick/25 stroke
...even: 25 under water/25 ez free

Set (1600)
400 IM - reverse order on 8:00
...50 swim/50 drill
2 x 200 Free on 3:30
...negative split  
4 x 100 IM on 2:00
4 x 100 Stroke on 2:30

Set (400)
400 Kick 
...every 3rd 25 BLAST kick

Cool-down (200)
200 easy