Workout

Warm Up (800)
4 x 200 
...1,4 are swim free 3:00
...2,3, are 100 kick/100 swim 3:45
   
Set (300)
6 x 50 on :50
...2- 25 fast/25 easy
...2- easy
...2- 37.5 fast/12.5 easy

Set (2000)
200/150/200/150/200

200s are IM -3:30/3:15/3:00
150s are free -2:15

100 easy 2:00

150/200/150/200/150

150s are free -2:00/1:55/1:50
200s are IM -3:00

150 easy

Cool-down (100)
100 EZ