Workout

Warm-up (600)
400 Free
100 drill
100 kick

Set (900)
Swim 6 x 150 on 2:15
...ez/med/hard by 50's 

Set (1800)
2 rounds
3 x 300 on 4:15, 4:30, 4:45
1-200 Moderate, 100 Fast
2-100 Moderate, 200 Fast
3-300 Fast

Set (600)
Kick 12 x 50's on 1:15
Alt 1 EZ - 1 HARD

Cool-down (200)
200 swim
...moderate to EZ