Workout

Warm-up (600)
300 swim, 200 kick, 100 drill

Set (2200)
3 x 150 on 2:10/2:20/2:30
200 build on 3:20
3 x 150 on 2:30/2:20/2:10

3 x 150 on 2:05/2:15/2:25
200 build on 3:10
3 x 150 on 2:25/2:15/2:05

3 x 150 on 2:00/2:10/2:20
200 build on 3:00
3 x 150 on 2:20/2:10/2

Set
400 kick
...IM order

Cool-down (200)
200 easy