Workout

Warm-up (600)
400 swim
200 kick

Set (500)
25 ez/25 fast, 50 ez/50 fast
75 ez/ 75 fast, 100 ez/100 fast, 
 
Set (1800)
4 x 150 on 2:20
...100 FAST + 50 recovery  
4 x 125 on 1:50
75 FAST + 50 recovery    
4 x 100 on 1:40
... 50 FAST  + 50 recovery    
4 x 75 on 1:15 
...25 FAST + 50 recovery 
 
Set (200)  
4 x 50 kick on 1:00
...fast/ easy 

Cool-down (200)
200  EZ