Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (600)
4 x 75 kick  on 1:30
...(fast/easy/fast)

Set (2000)
4 x 200 on 3:00
... (50 ez, 150 hard)
6 x 150 on 2:15
... (50 ez, 100 hard) 
4 x 75  on 1:15
...(25 ez, 50 hard)

Set (200)
8 x 25's on :30
…odd 25 - under
…even 25 - over

Cool-down (200)
200 ez