Workout

Warm-up (800)
4 x 200
...s/k/p/s

Set (1200)
4x100 0n 1;30
4x100 on 1:25
4x100 on 1;20

Set (500)
5 x 100 on 2:00 
...100 kick - 25 kick each 100, 
...last 100 swim

Set (500)
10 x 50 on 1:00 
...1 ez/1 fast 

Cool-down (200)
200 choice