Workout

Warm-up (900)
6 x 150 w/:10 rest
...1-2 100 swim/50 kick
...3-4 100 swim/50 drill
...5-6 100 swim/50 build

Set (1800)
3 rounds
100 on 1:30
50 on :45
100 on 1:25
50 on :50
100 on 1:20
50 on :55
100 on 1:15
50 on 1:00

Set (400)
2 rounds
 -- kicking/breath control 
100 w/:10 rest, 50 breath every 5/50 kick ez
100 w/:10 rest, 50 kick fast/50 breath every 7

Cool-down (400)
200 moderate
200 EZ