Workout

Warm-up (400)
400 swim

Set (600)
2 rounds
2 X 50's Kick on 1:10 
100 Sswim on 1:45

Set (1000)
200, 150, 200, 150, 200
150's are EZ on 3:00
200's are fast 2:45, 2:40, 2:35
EZ 100

Set (1000)
150, 200, 150, 200, 150
200's are EZ on 3:30
150's are fast on 2:00, 1:55, 1:50
EZ 100

Cool-down (200)
4 X 50's breath control on 1:00
5,4,3,per 50 and then #4 is EZ