Workout

Warm Up (600)
400 Swim
100 Kick
100 drill

Set (400)
2 rounds
4 x 50 free
…2 on 55, 2 on 45

Main set (2200)
2 rounds, 
…2nd set 5 sec faster per 100 base

300 on 1:30 base (4:30), 2nd round (4:15)
100 kick on 2 min
100 swim on 1:30, 2nd round 1:25

2 x 200 on 3:00, 2nd round 2:50
100 kick
100 swim on 1:25, 2nd round 1:20

Cool-down (200)
200 EZ