Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (1200)
2 rounds 
6 x 100 
...1-4 free on 1:20 (build and descend) 
...5-6 stroke on 1:45 (build and descend)  

Set (1200)
3 rounds
8 x 50's  
...odd-easy free on 1:00
...even-FAST - choice on :40
...last 2 KICK on 1:00 (7 & 8)

Set (300)
300 swim/kick choice 
...moderate 200…then faster

Cool-down (100)
100 EZ