Workout

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

Set (500)
10 x 50 kick on 1:00
...  odds stroke, evens free 
 
Set (1600)
8 x 75 on 1:15, 50 easy
... middle 25 stroke
5 x 100 IM on 1:40
4 x 125 on 2:05
...free/fly/back/breast/free 
 
Set (500)
50 stroke on 1:00 
100 choice on 1:40
150 on 2:20
...middle 50 stroke
200 IM on 3:00

Set (200)
200 easy