Workout

Warm-Up (600)
300 swim, 200 drill,
100 kick

Set (600)                                       
4 x 150 on 3:00
odds: 50 swim-kick-swim
evens: 50 drill, 100 swim

Set (1800)
3 X 200 
...2 on 3:15, 1 on 3:00
300 alt 50 kick/swim 

2 X 200 
...1 on 3:00, 1 on 2:45
200 alt 50 kick/swim

1 x 200 on 2:45
100 FAST kick

Cool-down (200)
200 EZ choice drill