Workout

Warm-up (500)
SKIPS (5 x 100)
100 swim, 100 kick, 100 IM,  
100 pull, 100 swim

Set (900)
6 x 150's on 2:30
...100 free/50 kick

Set (1800)
4 rounds
2 x 125 on 1:45 
4 x 50's on 1:00
...extra 15 between rounds
...125 build
...50's FAST
...50's are same stroke per round

Cool-down (200)
200 swim moderate to EZ