Workout

Warm-up (600)
400 free
4 X 50's kick on 1:10
...fly K on BK 

Set (200)
4 X 50's back
...2 on :55, 2 on :50

Set (2400)
4 rounds:
2 X 50's, 
2 X 100's on 1:30
2 X 150's
50's by rounds- :55, :50, :45, :40
150's by rounds- 2:15, 2;10, 2:05, 2:00

Cool-down (200)
200 EZ choice