Workout

Warm-up (2 rounds, 800) 
100 swim w/ :10 rest
1 x 50 kick w/ :10 rest
200 swim w/ :10 rest
1 x 50 kick w/ :10 rest

Set (600/1500) 
200 on 3:00
2 x 100 on 1:40 
4 x 50 on :50, :40, :50, :40

Set (1400/2900) --
7 x 200 on 3:00, 3:05, 2:55, 3:10, 2:50, 3:15, 2:45, 3:20  

(3:00 is mid interval, evens increase :05, odds 
decrease :05)

Cool-down
100 ez (100/3000)