Workout

Warm Up (600)
400 swim
200 kick

Set (600)
6 X 100 
...50 stroke, 50 kick 1:50

Set (2000)
2 x 400 on 6:40
2 x 300 on 5:00
2 x 200 on 3:20
2 x 100 on 1:40
...#1 swim negative split
...#2 swim faster than first

Cool-down (200)
200 EZ