Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (900)
2 rounds
3 x 150 Free 
...on 2:20, 2:10, 2:00

Set (2000)
2 rounds
2 x 300 on 4:00
…neg split
100 easy 
1 x 300 on 3:45
…2nd rd faster
min rest between rounds

Cool-down (100)
EZ 100