Workout

Warm up (400)
400 swim

Set (500)
10 x 50 
...alt 50 drill swim and 50 kick

Set (900) 
6 x 150 on 2:30
...middle 50 stroke (IM order)

Set (1000)
5 x 200 broken on 3:00
...50 free build...rest 10 sec.
...100 stroke or IM...rest 10 sec.
...50 easy

Set (500)
5 x 100 on 1:20
...dec 1-5
...choice of equipment

Cool-down (200)
200 EZ