Workout

Warm-up (600)
400 swim
200 kick

Set (800)
2 rounds
50 kick on 1:00
100 swim on 1:30
50 kick 1:00
200 swim 3:00
R1: 100/200 swim freestyle
R2: 100/200 free with 6 dolphin kicks off wall  
R3: 100/200 free with non-free on odd 50s

Set (2400)
2 rounds
4 x 50 on :50
1)25 free/25 nonfree  
2) & 3) build
4) easy free
300 on 5:00 
...100 free/100 IM /100 free  
4 x 50 :50 (same as above)
200 on 3:20
...100 free/100 IM   
4 x 50 :50(same)
100 IM  

Cool-down
200 easy 
...25 double arm bk/25 regular