Workout

Warm-up (600)
300 free/200 stroke/100 kick

Set (800)
8 x 100 on 1:45
...25 free/25 back/25 free
...descend 1-4,5-8

Set (1800)
2 x 50 dolphin kick on your back on 1:05
2 x 100 on 1:45
...1st and last 25 is fly arms w/free kick  
200 swim on 3;30
...50 breast/50 free/50 breast/50 free 
6 x 50 stroke of choice on 1:00
1,2,3 are build to 90% effort
4 is 100% effort
5 and 6 are easy.

Cool-down (200)
200 EZ