Workout

Warm-up (1000)
500 fr 
...every 4th length non-free
300 kick
4 x 50 free on :50
...descend 1-4 

Set (2400)
4 x 200 on 2:45
100 easy on 1:45
3 x 200 on 2:40
100 easy on 1:45
2 x 200 on 2:35
100 easy on 1:45
200 on 2:30
100 easy on 1:45

Warm-down
100 easy