Workout

Warm-Up (600)
300 free
6 x 50's kick on 1:15

Set (600)
4 x 150 on 3:00
...50 free/50 back/50 free 

Set(1800)
2 rounds
4 x 150 on 3;30
...50 back/50 free/50 back
6 x 50 
...odds free on 1:00
...evens backstroke kick on 1:20

Cool-down
200 EZ choice