Workout

Warm-up (600)
300 swim, 200 kick, 100 drill

6 x 50's variable on :50
...25 easy/25 hard
...25 hard/25 easy
 
Set (2100)
4 x 150'S on 2:30 
...100 SWIM 50 KICK  
4 x 125'S on 2:15
...100 SWIM 25 KICK  
4 x 100'S on 1:15
4 x 125'S on 2:15
...100 SWIM 25 KICK 
4 x 150'S on 2:30 
...100 SWIM 50 KICK 

Cool-down (200)
200 choice