Workout

Warm-up (600)
400 Swim
200 Kick

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

Set (2100)
300 on 4:30
2 X 150 (80%) on 2:00
100 kick on 2:00

300 on 4:30
3 X 100 (90%)on 1:30
100 kick on 2:00

300 on 4:30
6 X 50 (FAST) 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