Workout

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

Set (900)
Swim 12 x 50's on :50 
...odd choice 
...even free (6 cb)
Kick 6 x 50's on 1:00
...odd underwater dolphin  
...even flutter 

Set (1800)
2 rounds
Swim 3 x 200 (free/IM/free) 
...#3 faster then #1 on 3:00  
...IM on 3:15
Swim 4 x 50 on 1:00 
...25 stroke/25 free ….HARD
100 EZ free

Warm-down (200) 
Swim 200 
...moderate to EZ