Emperor Shrimp
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
150 warmup
(rest between laps if needed, but try to go straight through if you can)
4 x 50 @ :30 rest alternating stroke by 25
(so first length of each 50 will be freestyle, second length will be your choice of butterfly, backstroke, or breaststroke)
4 x 25 @ :30 rest counting strokes per length
(try to keep an even number of strokes)
4 x 50 @ :30 rest
(make sure you look at the clock, try to hit the same time for each lap)
150 warmdown your choice
(swim slowly and relax, throw in some other stroke if you want)
Total: 800
Welcome to strokes other than freestyle! You will begin integrating multiple strokes into your workouts for a more well rounded swim training program. Even if you are triathlon training, you will benefit from adding additional strokes to your skill set. It will keep training more fun and challenging, allow you to rest certain muscles while you do the other strokes, give you a better feel for the water, and continue to improve your fitness. Plus you never know when you might have to roll over and do a little backstroke or breaststroke during an open water swim.
If you are having trouble with strokes other than freestyle, don't be discouraged. You can always alter the workouts as you need to. For additional help, there are a series of posts that provide some basic instruction on how to swim butterfly, backstroke, and breaststroke.