Workout

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

Set (500)
10 x 50 on :55
…odds- back
…evens- free build

Set (1800)
300 on 4:30
300 on 5:00 
…50 kick/200 swim/50 kick 
300 on 4:30
200 on 3:30
…50 kick/100 swim/50 kick 
300 on 4:30
100 (all kick) on 2:20
300 on 4:30

Cool-down (100)
100 EZ choice