Workout

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

Set (600)
3 rounds
200 swim on 3:00   
…50 swim, 50 drill,50 swim, 50 drill
   
Set (1200)
4 rounds 
4 x 25 on :25 at race pace + 200 easy swim/kick 
…3rd set is on :20 
…4th set is on :30
... with a flip turn 

Set (500)
500 pull  
...3cb)

Set (200)
8 x 25’s FAST kicks on :30

Warm-down (200)
200 choice