Workout

Warm-up (400)
300 swim
100 kick
 
Set (900)
6 x 150 
...50 kick/100 free
on 2:30, 2:20, 2:10   

Set (2200)
10 x 100 (3,5,7,9 and 10) are fast, all others are ez).
Fast on 1:15
Easy on 1:30
2 x 50 ez on 1:00

8 x 75 (1-ez, 2-fast, 1-ez, 2-fast, 1-ez, 1-fast)
Fast on :50
Easy on 1:15
2 x 50 ez on 1:00

6 x 50:  All on :40
2 x 50 ez on 1:00
 
Cool-down (100)
100 EZ