Workout

Warm-up (500)
500 swim

Set (300)
4 X 75's on 1:10 
25 dolphin kick/50 Free

Set (2100)
round 1:
100 on 1:30, 150 on 2:15, then
 3 X 200's fast on 3:00

round 2:
100 on 1:30, 3 X 150's fast on 2:00,
then  200 on 3:30

round 3:
3 X 100's fast on 1:20, 150 on 2:15  
then 200 on 3:00

Set (300)
4 rounds
...25 fast Kick on :30, 50 ez swim on 1:00

Cool-down (200)
200 EZ