Workout

Warm-up (600)
400 Free
200 Kick

Set (400)
4 x 100 on 1:30
...Count strokes 
...same or fewer on 2nd 50 

Set (1800)
2 rounds
3 x 200 on 3:15 
(50 free, 100 stroke fast, 50 free)
2 x 100 IM on 1:45
100 easy

Set (400)
8 x 50 on :55
Odds: free
Evens: stroke speciality

Cool down (200)
200 easy