Workout

Warm up (500): 
200 free 
3 x 100 free on 1:40

Set (500) 
4 x 75 on 1:30
...50 catchup/25 free
4 x 50 kick on 1:05

Set (2000)
2 rounds 
300 free on 4:45
2 x 50 on :55
200 free on 3:15
2 x 50 on :50
100 free on 1:30
2 x 50 on :45
rest 1 minute-between rounds 

Cool-down (200)
200 EZ choice