Workout

Warm-up (600)
400 Swim
200 Kick

Set (600)
6 X 100 free on 1:30
...descend (1-3)

Set (2100)
300
2 X 150 on 2:00
100 kick on 2:00

300
3 X 100 on 1:30
100 kick on 2:00

300
6 X 50 on 1:00
100 kick on 2:00

...300 is the rest phase
...each 150, 100 and 50 get faster

Cool-down (200)
200 EZ