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Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm up:
400 swim free
200 build up/build down by 25
300 IM Drill/Kick/Swim by 25                                                                                    
(900)

Set One:
8 x 50 25 drill/25 swim, IM order @ b+20
100 easy         
Regroup

Main Set
2 x 200 swim @b +5
100 IM @ b+30
2 x 200 swim @b
100 IM @ b+30
2 x 200 swim @b -5
100 IM @ b+30
100 easy
(2100)
The 200s get progressively harder, the 100 IMs are supposed to be active recovery. You should be getting at least 15 seconds rest after each IM.

Warm Down:
300 pull, no paddles @ b +20
200 kick/swim by 50                                                
(500)

TOTAL: 3500