Workout

Warm up (600)
400 swim
100 drill
100 kick

Set (600)
2 rounds
100 IM on 1:45
100 free on 1:30
2 x 50 stroke on 1:00

Set (1600)
2 rounds (1:20 on 2nd round) 
2 x 200 Free on 3:00/2:40
2 x 100 Free on 1:30/1:20
4 x 50 Free on :50/:45/:40/1:00
 
Set (400)
8 x 50 kick on 1:00 
...1 easy and 1 fast

Cool-down (200)
200 EZ choice