Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
6 X 100 on 1:30
...descend 1-3, 4-6

Set (1500)
5 X 100 build on 1:30  
4 X 100 build on 1:25 
3 X 100 build on 1:20  
2 X 100 on 1:15 
100 FAST

Set (500)
10 X 50 on 1:00
..alternate kick swim by 25's

Cool-down (200)
200 EZ