Workout

Warm-up (500)
400 Swim
100 Kick

Set (1000)
4 x 250 on 4:00
...25 Fly, 50 Back 
...75 Breast, 100 Free 

Set (1800)
5 x 100 on 1:30
100 kick on 2:00
3 x 200 on 2:40
100 kick on 2:00
5 x 100 on 1:30

Cool-down (200)
200 EZ choice