Workout

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

Set (600)
6 x 50 kick on 1:00
...descend 1-3
6 x 50 swim on :50
...descend 1-3

Set (1500)
2 rounds
4 x 50 on :50
...hard kick
2 x 150 build on 2:00
4 x 50 on :45
...hard swim
EZ 100

Set (600)
3 x 200 on 2:30

Cool-down (200)
200 EZ