Workout

4 x 100 free on 1:30 or (6 with 20 sec. rest ) 
4 x 50 build on :50 - every other 50 stroke (or 4 on 1:15) 

Set
400 pull (5cb) moderate (or 300 pull) 

Set: 2 rounds 
150 swim on 2:15 (100) 
2 x 25 sprint on :30 

150 swim on 2:15 (100) 
2 x 50 sprint on :45 

150 swim on 2:15 (100) 
2 x 75 sprint on 1:00 

150 swim on 2:15 (100) 
2 x 100 sprint on 1:15 

Cool-down 
200 EZ