Workout

Warm-up (400)
300 swim
100 kick

Set (1000)
2 rounds
4 x 50:
1) Kick on 1:00
2) 25 FAST kick/25swim on :50
3&4) swim on :40

4 x 75 on 1:05
…Descend (50fr/25stroke)  
 
Set (2,000)
4 rounds
2 x 150
2 x 100
Rounds 1
2 x 150 on 2:15         (1:30 base)    
2 x 100 on 1:10/1:30
Round 2
2 x 150 on 2:00/2:15    (1:20 base)
2 x 100 on 1:10/1:30
Round 3
2 x 150 on 1:45/2:15    (1:10 base)
2 x 100 on 1:10/1:30
Round 4
2 x 150 on 1:40/2:15    (1:07ish base)
2 x 100 on 1:10/1:30
 

Cool-down (100)
100 EZ