Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (600)
4 x 150 on 2:00
...50 kick/100 swim
 
Set (1800)
4 rounds
2 x 100 on 1:30, 1:20
2 x 75 on 1:05 
…Free/Stroke/Free
1 x 50 on 1:00
…odd rounds: FAST 
…even: EASY
2 x 25 on :30 
…odd rounds: EASY 
…even: FAST

Cool-down (400)
200 kick
200 EZ choice