Workout

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

Set (600)
6 x 100 on 1:30 
…50 free/50 stroke
...or all free pulling

Set (1600)
4 rounds
…200 moderate build on 3:00
…100 solid on 1:30
…2 x 50 sprints on 1:30
 
Set (500)
Kick 10 x 50 on 1:05
..no fins 

Cool-down (200)
200 EZ