Workout

Warm-up (1000)
Swim 500 
...75 free/25 non-free
Kick 300
Swim 4 x 50's free on :50
...build

Set (2400)
Swim 4 x 200 on 2:50
100 easy on 2:00
Swim 3 x 200 on 2:45
100 easy on 2:00
Swim 2 x 200 on 2:40
100 easy on 2:00
Swim 200 choice HARD

100 easy kick

Warm-down
100 easy swim