Workout

Warm-up (500)
300 swim
100 kick, 100 drill

Set (500)
25 ez/25 fast, 50 ez/50 fast
75 ez/ 75 fast, 100 ez/100 fast  
 
Set (1800)
4 x 150 on 2:15
...100 FAST
...50 recovery  
4 x 125 on 1:45
...75 FAST
...50 recovery    
4 x 100 on 1:45
...50 FAST
...50 recovery    
4 x 75 on 1:15 
...25 FAST
...50 recovery 
 
Cool-down (200)
200  EZ