Workout

Warm Up (500)
Swim 10 x 50's on :55

Set (600)
4 x 150 Free(100/50 kick) 
...on 2:40 

Set (2000)
2 rounds
2 x 300 on 5:00
…neg split
100 easy on 2:30
1 x 300 on 4:30
…2nd rd faster
min rest between rounds

Cool-down (100)
EZ 100