Workout

Warm Up (600)
Swim 300 
Kick   200
Pull   100

Set (600)
200 IM on 3:15
100 free on 1:30
6 x 50 stroke on 1:00

Set (1400)
2 rounds (1:25 on 2nd round) 
2 x 200 Free on 3:00/2:50
2 x 100 Free on 1:30/1:25
2 x 50 Free on :45/:40
 
Set (400)
8 x 50 kick on 1:00/1:10 
...1 easy and 1 fast

Cool-down (200)
200 EZ choice