Workout

Warm-up (500)
400 swim
100 kick

Set (400)
4 X 100's(50K, 50S)on 1:45
 
Set (2000)
2 rounds:
3 X 150's on 2:00
2 X 175's on 2:15
1 X 200 on 2:30

EZ 100

Set (200)
8 X 25's on :30
...2 each stroke 
...alt Kick and Swim
   
Cool-down (200)
200 choice