Workout

Warm Up (400):
150 free/50 back

Set (900)
3 rounds
3 x 100s
...100 free on 1:40
...100 free on 1:30
...100 kick on 2:20

Set (1900):
3 x 100 on 1:30
200 back on 3:10

3 x 100 on 1:30
150 back on 2:15

3 x 100 on 1:30
100 back on 1:25

3 x 100 on 1:30
50 back on :40

The 200/150/100/50 should get FASTER as the distance 
decreases. Just make the 100s on 1:30.

Cool-down (200)
200 EZ