Workout

Warm Up (600)
400 Swim
200 Kick

Set (900)
6 x 150's 
...3 on 2:15; 3 on 2:10 
...50 kick, 50 stroke, 50 Free  
 
Set (1400)
4 x 100 free ...1:20 
6 x 50 Stroke :50
300 kick
2 x 200 on 2:30

Set (500)
Pull 500 free
...5 cb

Cool-down (100)
100 ez