Workout

Warm-up (500)
300 free
200 kick

Set (600)
6 X 100 
...50 stroke,50 kick 1:45 

Set (2000)
2 x 400 on 5:30
2 x 300 on 4:00
2 x 200 on 2:30
2 x 100 on 1:30
...#1 swim negative split
...#2 swim faster than first

Set (300)
6 x 50 kick on 1:10 
...1 easy and 1 fast

Cool-down (200)
200  EZ