Workout

Warm up (800)
400 swim
200 drill
200 kick

Set (400)
200 IM on 3:15
100 free on 1:30
2 x 50 stroke on 1:00

Set (1400)
2 rounds (1:20 on 2nd round) 
2 x 200 Free on 3:00/2:40
2 x 100 Free on 1:30/1:20
2 x 50 Free on :45/:40
 
Set (400)
8 x 50 kick on 1:00 
...1 easy and 1 fast

Cool-down (200)
200 EZ choice