Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (800)
4 x 200  
…3:00, 3:15, 3:30, 3:15 
...Fr/Stroke/Kick/Stroke/Fr

Set (2000)
4 x 50 (45) - stroke/fr
4 x 100 (1:30) - IM
4 x 200 (3:00) - 25 stroke/25 fr
4 x 100 (1:30) - IM
4 x 50 (45) - stroke/fr

Cool-down (100) 
...moderate to EZ