Workout

Warm-up (600)
Swim 400 free, 200 drill

Set (300)
Kick 6 x 50 on 1:00 

Set(2300)
Swim 6 x 150 on 2:00
...then 100 easy on 2:00
Swim 3 x 200 on 2:50/2:40/2:30
...then 100 easy on 2:00
Swim 1 x 250 on 3:30
...then 100 easy on 2:00

Cool-down (200)
Kick 100 moderate, swim 100 ez