I loved the workout this morning and want to post it before I forget it!
4×150 (middle 50 any stroke besides freestyle)
2x (2(3×50 kick, 2×100 free) 200pull))
It looks short, but it does total our typical 3000 yards.
The main set is 1800 yards, but at first glance, it looks shorter. Because you swim the 50s kick and the 100 frees twice within each set, it adds up quick.
The good news is, I felt good throughout the workout. I will admit, I threw on my swim fins for the second round of the main set. Have I mentioned how much I love my fins? :)