Workout

Warm-Up (500)
2 rounds
100 swim/100 drill
50 kick

Set (500)
2 rounds  
100 kick 2:20
50 drill on 1:10
100 build 1:45

Set (1800):
100 kick on 2:30
6 x 200 Free
...d1-3 on 3:10
…d4-6 on 3:00
Kick 100 on 2:30
4 x 100 on 2:00
...50 smooth, 50 build
50 strong, 50 FAST

Cool-down (200)
200 easy