Workout

Warm-Up (500)
300 free
4 x 50's kick 
...rest 10 sec.

Set (600)
4 x 150 pull on 2:30 
...3cb 

Set(1800)
2 rounds
4 x 150 on 2:45/3:00
...50 back/50 free/50 back
6 x 50 
...odds free on :50
...evens backstroke kick on 1:05

Cool-down
100 EZ choice