Workout

Warm-up (1000)
400 swim
4 X 75's on 1:15 
...25 kick, catchup, swim
12 X 25's on :20/:30 
...alternate 25 fast/25 EZ

Set (2300) 
2 rounds
2 X 200's mod on 2:45, 150 fast on 1:50
2 X 100's mod on 1:30, 150 fast on 1:50
2 X 50's  mod on 1:00, 150 fast on 1:50
 
Cool-down (200)
200 moderate to ez