Workout

Warmup (500)
500 choice

Set (1000)
2 rounds
4 x 125 on 2:00
...75 IM (fly/back/breast)   
…50 free  

Set (1800)
200 free on 2:45
2 x 50 stroke d1-2 on 1:00
200 free on 3:00
4 x 50 stroke d1-4 on :55
200 free on 3:15
6 x 50 stroke d1-3 on :50
200 free on 3:30
8 x 50 free d1-4 on :45

Cool-down (100)
100 EZ