Workout

Warm up (400)
400 choice

Set (600)
4 x 150 on 2:20
...50 kick/100 swim  

Set (2400)
3 rounds
2 x 100 build on 1:20
2 x 50 moderate on :50 
3 x 100 on 1:30
...hold steady pace 
150 on 2:00 
...descend 200s by round
50 easy on 1:00

Cool-down (200)
200 EZ