Workout

Warm up (500):
400 swim/100 kick

Set (800)
4 rounds
1 x 50 free on :50 
...28 strokes, kick rest
1 x 50 free on :50 
...22 strokes, kick rest
100 free 1:30

Set (2000)
4 x 200 on 3:30 
...50 kick/150 swim  
2 x 100 1:20/1:30
2 x 200 2:50/2:40
2 x 100 1:20/1:30
1 x 200 2:40
2 x 100 1:20/1:30

Cool-down (200)
200 EZ choice