Workout

Warm-up (600)
300 swim
200 kick
2 x 50 drill

Set (2400)
100 on 1:30
4 x 100 on 1:25 
200 on 3:00 
6 x 100 on 1:20 
300 on 5:00  
8 x 100 on 1:15
 
Set (200)
4 x 50's kick on 1:00
...descend 1-4

Cool-down (200)
200 EZ choice