Workout

Warm-up (900)
3 rounds
...100 free, 100 back, 
...50 breast, 50 fly drill/swim

Set (600)
2 rounds
100 kick, 100 swim, 100 kick on 5:45
...emphasize the kick

Set (1800)
2 rounds
Swim 2 x 300 free on 4:30/4:15  
Swim 200 back/free by 50's on 4:00
...round 2 faster than round 1  

Cool-down (200)
Swim 200 moderate to EZ