Workout

Warm up (600)
400 swim
200 kick

Set (500)
25 ez/25 fast, 50 ez/50 fast
75 ez/ 75 fast, 100 ez/100 fast, 
…rest 10 between rds
 
Set (1800)
4 x 150 on 2:30
...100 FAST + 50 recovery  
4 x 125 on 2:15
...75 FAST! + 50 recovery    
4 x 100 on 2:00
... 50 FAST! + 50 recovery    
4 x 75 on 1:45
...25 FAST! + 50 recovery 

Set (300)  
6 x 50 on :40/1:00
...fast/ easy 

Cool-down (200)
200 EZ choice