Workout

Warm-up (600)
600 swim

Set (400)
4 x 100 IMs
0dds: IMs with pull buoys
Evens: free

Set (1900)
6 x 150 on 2:30 
using this pattern:
25/:10 rest/125 
50/:10 rest/100 
75/:10 rest/75 
100/:10 rest/50 
125/:10 rest/25 
150 HARD

10 x 100 on 1:40
using this pattern:
100 fast
25/:10 rest/75 
50/:10 rest/50 
75/:10 rest/25 
100 fast

Cool-down (200)
Easy 200