Workout

Warm-up
100 free 
200 back (50k/50r/50l/50s)
300 swim
400 kick

Set
6 x 75 - 50 back/25 free  
...on 1:20
...2 breaths on free

Set
16 x 50 25back/25 free 
...6 on :55/6 on :50
...1 breath or no breaths 

Set
4 x 100 SPRINT on 2:00

Rest 1:30

Set
8 x 50 flutter kick 
...going down no breaths 
...on 1:10

Warm-down 
200 choice