Workout

Warm-up (700)
200 swim
4 x 125 
...kick-drill-swim by 25's

Set (200)
8 x 25's on 25  

Main set: (2400)
3 x 200s on 2.50
4 x 50s on 45
4 x 150s on 2.10
4 x 50s on 45
6 x 100s on 1.30
 
Set (200)
8 x 25s EZ on  50" 
...count your strokes and take one 
less stroke on the next 25

Cool-down
200 EZ