Workout

Warm Up (500)
400 swim  
100 kick

Set (800)
2 rounds
1) kick 2:00
2) stroke 1:50
3) 50 stroke/50 swim 1:40
4) 100 swim on 1;30

Set(1800)
2 rounds 
3 x 200 3:00, 2:50, 2:40
2 x 150 on 2:00

Cool-down (200)
200 choice