Workout

Warm-up (600)
400  Free
200 kick

Set (700)
200 pull on 4:00
2 x 150 on 3:30
... (100 free/50 stroke)
4 x 50 kick on 1:15 

Set (1800)
2 rounds
2 x 150 on 3:30
… 50 fly/50 bk/50 br 
100 easy on 2:00
2 x 100 IM on 2:00
100 easy on 2:00
2 x 50 on 1:15
... non-free choice
100 easy on 2:00

Set (400)
8 x 50's on 1:30
#1 half easy half fast
#2 half fast half easy  
#3 all easy
#4 all FAST

Cool-down (200)
200 EZ choice