Workout

Warm-up (500)
500 swim
...every 4th 25 kick

Set (900)
6 X 150's
...1-3: 50K, 50ST, 5 FR on 2:45
...4-6: 50K, 100S on 2:30

Set (1900)
2 rounds
3 X 50's 
...1 K, 2 S on :55
300 on 4:30
...ez/med/hard by 100's
2 X 100's on 1:45
300 fast on 4:00
...all fast

Cool-down (200)
EZ 200 choice