Workout

Warm-up
4 x 100 free on 1:30  
4 x 50 build on :50
...every other 50 stroke  

Set
400 pull (3cb)  

Set: 
2 rounds 
150 swim on 2:15 (100) 
2 x 25 sprint on :30 

150 swim on 2:15 (100) 
2 x 50 sprint on :45 

150 swim on 2:15 (100) 
2 x 75 sprint on 1:00 

150 swim on 2:15 (100) 
2 x 100 sprint on 1:15 

Cool-down 
200 EZ