Workout

Warm Up (400)
300 Swim
100 Kick

Set (900)
6 X 150 (50 free/50 stroke/50 free) 
...2 on 2:15, 2 on 2:00, 2 on 2:15

Set (2,000)
2 rounds
500 on 8 min
...50 free/50 stroke
2 X 100 free on 1:15
100 kick on 1:30
2 X 100 free on 1:15

Cool-down (200)
EZ 200 choice