Workout

Warm up (500)
400 swim
100 kick

Set (500)
4 X 50 :50 
1 X 100 1:30 
4 X 50 :45

Main set (2200)
6 X 100 
...1st 3 on 1:30/ 2nd 3 on 1:25
500 on 7:30
100 kick on 2 min
3 X 200 on 3:15, 3:00, 2:50
100 kick
2 X 150 1st 50 stroke 2:20

Cool down (200)
200 EZ