Workout

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

Set (600)
3 x 200  on 3:30/4:00
…100 free/50 kick/50 free
 

Set (1800)
12 x 150 free 
…4 on 2:15, 4 on 2:10, 4 on 2:00
 
Set (200)
Kick 4 x 50 on 1
…descend 1-4

Cool-down (200)
200 EZ