Workout

Warm-up (500)
200 swim/200 kick
100 drill

Set (900)
6 x 150 on 2:30
...50 kick/100 swim
 
Set (1800)
4 rounds
2 x 100 on 1:30
...d 1-2
2 x 75 on 1:15
…Fr/Stroke/Fr
1 x 50 on :45/1:00
…odd rounds: FAST 
…even: EASY
2 x 25 on :30/:45
…odd rounds: EASY 
…even: SPRINT

Cool-down (200)
200 EZ choice