Workout

Warm-up (500)
2 rounds
200 swim/ 50 Kick  

Set (800)
2 rounds
4 x 50:
#1/4 stroke 1:00
#2/3 Free on :45 
2 x 100 on 1:30 
...build

Set (1700)
2 rounds
1 x 100 FAST on 2:00
2 x 50 ez 1:00
150 HARD 2:00
2 x 100 recovery 1:45
4 x 50 FAST 
Round 1: free 1:15
Round 2 stroke 1:30
EZ 100

Cool-down (200)
200 EZ choice