Workout

Warm-up (500)
300 Free
200 drill
100 kick

Set (500)
2 rounds
Swim 10 x 25  
…odd free on :30
...even stroke on :40

Set (500)
10 x 50 build 
...on :55

Set (1400)
2 rounds
2 x 100 on 1:40
…50 moderate/50 hard 
6 x 75 on 1:20
… swim/kick/swim
...IM order (2 of each)
...rest 1 min.
100 kick for time 
...after round 2 

Cool-down (200)
200 EZ