Workout

Warm up (500)
400 Swim
100 Kick

Set (600)
8 x 75 on 1:10
...25 kick, 25 stroke, 25 swim

Set (2300)
8 x 25 4 on :30, 4 on :25, 4 on :20
400 6:00
8 x 50 :55, :50, :45, :40  
300 4:30
8 x 75 1:20, 1:15, 1:10, 1:05 twice through
200 3:00

Cool-down (200)
200 EZ
...50 kick, 100 swim, 50 kick