Workout

Warm-up (400)
400 choice

Set (600)
4 rounds
4 x 150's on 3:00
...50 kick, 100 swim    

Set (1900)
4 x 150's (2:30, 2:20, 2:10, 2:00)
EZ 100 on 2:30
3 x 150's (2:20, 2:10, 2:00)
EZ 100 on 2:30
2 x 150's (2:10, 2:00)
EZ 100 on 2:30
1 x 150 (2:00)
EZ 100 on 2:30

Cool-down (200)
200 EZ