Workout

Warm up (600)
4 rounds
100 free/50 kick

Set (900)
3 rounds
150 free on 2:30
100 stroke on 2:00
50 kick on 1:30

Main set (1600)
4 rounds
3 x 50
2 x 75
1 x 100
…all at 1:30

--rounds 1, 3 the 50s are fly. 
--rounds 2, 4 the 50s are kick. 
--everything else free. 

Warm-down
200 easy