Workout

Warm-up (600)
3 x 200
...s/k/p 

Set (1200)
4 x 100 on 1:40
4 x 100 on 1:35
4 x 100 on 1:30

Set (500)
5 x 100 on 2:00 
...100 kick (- 25 kick each 100) 
...last 100 FAST swim

Set (500)
10 x 50 on 1:00 
...1 ez/1 FAST

Cool-down (200)
200  EZ