Workout

Warm-up (600)
300 swim
2 x 50 stroke/drill
200 kick

Set (600)
2 rounds
4 x 50 on 1:00
...25 breath control/25 sprint  
2 x 50 kick on 1:00

Set (2000) 
4 rounds
200 IM on 3:30
3 x 50 fast on :45
100 free  on 1:20  
50 FAST kick on 1:30 

Cool-down (200)
200 EZ choice