Workout

Warm-up (600)
400  swim
...50 free/50 drill
200 kick

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

 Set (2000)
3 x 200 on 3:15 
(50 free, 100 stroke fast, 50 free)
200 IM on 3:00
100 easy

6 x 100  
Odds: free on 1:30
Evens: IM on 1:40
100 easy

8 x 50  
Odds: free on :40
Evens: stroke on :50

Cool down (200)
200 easy