Workout

Warm-up (600)
400 swim
200 kick

Set (600)
4 X 150's  
...25 K on rt, 25 K on left, 
25 kick on stomach, 75 swim

Set (2100)
2 X 300's on 4:00  
2 X 50's K on 1:00 (2 fast, 1 EZ)
3 X 200's on 2:40, 2:30, 2:30
2 X 50's K on 1:00 (2 fast, 1 EZ)
4 X 150's on 2:00, 1:55, 1:50, 1:45
2 X 50's K on 1:00 (2 fast, 1 EZ)

Set (200)
8 X 25's on :40 
...25 skulling/25 swim

Set (100)
EZ 100