Workout

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

Set (1000)
4 x 150 on 2:50, 2:45, 2:40, 2:35
...50 kick/100 swim  
4 x 100 free on 1:50, 1:45, 1:40, 1:35
 
Set (1800)
3 rounds
1 x 200 free on 3:00
3 x 100 free
R1: 1:40
R2: 1:35
R3: 1:30
2 x 50 recovery
R1: :55
R2: 1:00
R3: 1:05
 
Cool-down (200)
200 EZ