Workout

Warm up (600)
2 rounds
200 free/100 kick

Set (1000)
2 rounds
200 free on 3:00
2 x 50 Fly on :55
100 free on 1:30
2 x 50 dolphin kick on 1:05

Set (1600)
2 rounds
8 x 50 on :45/:50 
...odds free, evens fly
2 x 200 free on 3:30 
...1 easy, 1 fast

Cool-down (200)
200 easy