Workout

Warm-up (600)
400 CATCH-UP free
200 kick

Pre-Set (400)
4 x 100 on 1:30
...Count strokes 
...same or fewer on 2nd 50 

Main Set (2000)
3 x 200 on 3:15 
(50 free, 100 stroke fast, 50 free)
200 IM on 3:45
100 easy

6 x 100 on 1:45
Odds: free
Evens: IM
100 easy

8 x 50 on :55
Odds: free
Evens: stroke faster

Cool down (200)
200 easy