Workout

Warm-up (400)
400 swim

Set (1700)
4 rounds
50 kick on 1:00   
75 IM on 1:15
100 free (75) on 1:30/1:25/1:20/1:15 by round

4 x 75 on 1:05
…1) all free
…2) free/fly/free by 25
…3) fly/free/fly by 25
…4) all fly
3 x 50 kick on 1:00 

Set (900)
2 rounds
4 x 75 on 1:00 all free
3 x 50 kick on 1:00 

Cool-down (200)
200 easy choice