Workout

Warm-Up (600)
200 swim, 200 drill
100 kick

Set (800)
2 rounds
50 back on 1:15
2 x 75  1:30
...(25 drill/50 free)
2 x 100 free on 1:45
...75 free/25 kick

Set (1000):
2 x 200 on 3:15
...descend 1-2
4 x 100 
...4 on 1:30
4 x 50 kick on 1:15

Set (600)
6 x 100 pull 
…3 pace on 1:40
...4 on 1:30
...3cb

Cool-down (200)
200 EZ choice