Workout

Warm-up (400)
400 swim

Set (900)
6 x 150 
…2 - kick on 3:00
…2 - 100drill/50 swim on 2:40
…2 - swim on 2:20

Set (2,000)
100 on 1:30
200 on 3:00
300 on 4:30
400 on 6:00
2 x 200 on 2:40
3 x 100 on 1:30  
1 x 200 on 2:40
1 x 100 on 1:20

Cool-down (200)
200 easy