Workout

Warm-up (1000)
400 swim 
300 kick 
200 pull (5cb) 
100 drill 

Set (800)
4 x 100's free (or 75) on 1:30 
3 x 100's stroke on 1:45 
100 easy 

Set (700)
12 x 50's choice on :45   
...odd non free
...even free 
100 easy drill 

Set (500)
500 Kick/Swim-set (kick is HARD- Swim is EASY) 
...25 kick, 25 swim on 1:00
...50 kick, 50 swim on 2:00
...75 kick, 75 swim on 2:30
...100 kick, 100 swim on 4:00

Cool-down (200)
200 EZ