Workout

Warm-up (400)
400 swim

Set (900)
2 rounds
4 x 50 on :45
100 back on 1:30
100 free on 1:20 1st round, 1:15 2nd round 

100 EZ

Set
3 x 100 on 1:20
4 x 50: 2 kick on 1:00/2 swim on :50
3 x 100: 1st on 1:15, 2nd and 3rd on 1:20
4 x 50 same as above
3 x 100: 1st and 3rd on 1:15, 2nd on 1:20
4 x 50 same as above
3 x 100 on 1:15
4 x 50 same as above

Cool-down (200)
200 EZ
...3rd 50 dolphin kick on back