Workout

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

Set (1000)
4 rounds
100 free on 1:45
50  kick on 1:15 
50 stroke on 1:00 
50 kick on 1:10
 
Set (1800)
3 rounds, IM order by round
1 x 200 
…50kick/100free/50kick on 4:00
2 x 150 
…50stroke/100free on  2:30
2 x 50 stroke on 1:00
 
Cool-down (400
400 moderate to EZ choice