Workout

Warm-up (600)
400 free
200 pull (buoy only)
...3,5,7,5 cb by 50's

Set (900)
6 x 150's on 2:30
...100 IM/50 kick

Set (1800)
4 rounds
2 x 125 on 1:45 
4 x 50's on 1:00
...extra 15 between rounds
...125 = 25 free/100IM
...50's SOILD
...50's are same stroke per round

Cool-down (200)
200 swim moderate to EZ