Workout

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

Set (800)
4 x 100 build on 1:30
4 x 100 descend on 1:20 
...descend 1-2

Set (1200)
6 rounds
75 sprint on 1:00
75 drill on 2:00
50 moderate on :50 
 
Set (700)
2 rounds
75 free on 1:15 desending stroke count by 1 each 25
4 x 50 free :45 moderate
3 x 25 ALL OUT on :30 stroke of choice

Cool-down (100)
100 EZ choice