Workout

Warm-up (600)
2 rounds
200 swim/100 Kick  

Set (700)
2 rounds
100 free on 1:30
100 (50 kick/50 free) on 1:45
100 kick on 2:00
...100 easy

Set (1600)
16 x 100 as follows:
4 on 1:30
4 on 1:20
4 on 1:30
4 on 1:20

Set (300)
12 x 25 
.. Sprint on :20
...Odd easy on :40

Cool-down (200)