Workout

Warm-up (600)
2 rounds
200 swim/100 drill

Set (900)
6 x 150 
…50 kick/100 swim
…2:30/2:20/2:30/2:10/2:30/2:00

Set (1800)
4 rounds
2 x 100 on 1:30 
2 x 75 on 1:10 Free/Stroke/Free
1 x 50 on :50 odd rounds: FAST even: EASY
2 x 25 on :30 odd rounds: EASY even: FAST

Cool-down (200)
200 EZ