Workout

Warm-up (700)
300 choice
100 swim/50 kick w/ 10 sec. rest
50 kick/200 swim w/ :10 rest

Set (600)
2 rounds
2 x 50 kick w/ :10 rest
100 swim/50 kick w/ :10 rest

Set (1800)
3 rounds  
6 x 100 on 1:30, 1:35, 1:25, 1:40, 1:20, 2:00
…#5 in each round is a SPRINT

Set (500)
10 x 50 kick on 1:05 

Cool-down (200)
200 EZ