Workout

Warm-up (500)
400 swim
100 kick

Set (600)
2 rounds
100 back on 1:45
4 x 50 kick on 1:05

Set (1400)
2 rounds
2 x 200 on 3:30
...150 free/50 non free 
4 x 50 free build on 1:00
100 FAST choice 

Set (600)
12 x 50's on 1:00
1 ez, 3 fast
2 ez, 2 fast
3 ez, 1 FAST

Cool-down (200)
200 EZ choice