Workout

Warm-up (400) 6 mins
300 swim choice
100 kick
 
Set (800)
2 rounds
200 on 3:45
...50 swim/50 kick
200 on 4:00
...25 non free/25 kick

Set (1600)
2 rounds
150 IM (no free) on 2:45
150 Free on 2:15
1 round
2 x 300 Free on 4:30  
100 Easy on 2:00
300 neg. split 

Cool-down (200)
200 EZ choice