Workout

Warm Up (1000)
300 free
2 rounds
25 fast on: 30/25 easy free on :30
50 fast on 1:00/25 easy on :30
75 fast on 1:30/25 easy on :30
100 fast on 2:00/25 easy on :30

(R1: fast swims are kick, R2: fast swims are stroke)

Set (300)
12 x 25 choice on: 30
4 easy/4 hard/4 easy

Set (1900)
2 rounds
5 x 100 on 1:15/1:30
4 x 75 on :55/1:15
3 x 50 kick on 1:00

Round 1: all the odd swims are FAST, all even swims are on
the slower intervals. 
Round 2: the even swim are hard on faster intervals, odd
swims now become easy swims.

Cool-down (200)
200 moderate to EZ