Workout

Warm-up (600)
400 catch-up
200 pull
...3,5,7,5 cb by 50's

Set (600) 
300 SWIM/50 kick
100 SWIM/100 kick 
50 SWIM  

Set (2100)
3 X 200 on 3:00 
2 X 50 kick 1:00
3 X 200 on 2:50 
2 X 50 stroke on 1:00
3 X 200 on 2:40
2 X 50 easy on 1:00

Cool-down (200)
200 EZ choice