Workout

Warm-up (600)
12 x 50's on :55
…every 3rd 50 non free

Set (1000)
2 rounds
3 x 150 build on 2:20
...descend 1-3
50 easy on 2:00

Set (1400)
4 rounds
3 x 100 on 1:30 
...hold solid, fast on #3
50 easy on 2:00

Cool-down (200)
200 EZ